Dealing with Sore Muscles Before, During, and After a Workout

November 24, 2017 in STSMPT

Sore muscles can happen to anyone who exercises, no matter if they are just starting a regimen or working out often. Delayed onset muscle soreness (DOMS) is a common result of exercise. This happens when the muscles go through more stress than normal. It’s important to know how to work with this soreness so that one can prevent injury and grow even stronger. Below are some tips for dealing with sore muscles.

  • Stretching: Doing warm up stretches before a workout can help reduce the severity of muscle soreness. Doing cool down stretches can also help ease tension in the muscles that builds up from a workout.
  • Plan work outs carefully: If going for an intense workout session for one muscle group, schedule a workout session for a different group the next day. While the muscles are recovering, workout potential declines, so working out other areas can keep you active while the sore muscles recover.
  • Don’t stop exercising: While it’s important to let muscles recover, stopping exercise completely in the face of soreness won’t help them get stronger. Try a different exercise if certain muscles are sore.
  • Stay hydrated: Hydration helps keep muscles functioning properly. Hydration prevents cramps and cuts down on soreness.
  • Keep an eye on form: Improper form or technique while working out can exasperate the stress exercise puts on the body. This can lead to worse soreness or even injury.
  • Massage the sore muscles.
  • Ice the affected area during recovery.

Mild to moderate soreness after a workout is perfectly normal. However, if you are experiencing pain to the point of not being to go about daily activities, consult a physical therapist. It’s entirely possible that an injury might have occurred. If so, medical attention is necessary to ensure proper recovery.

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