Top 5 Ways to Prevent Muscle Soreness

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There are some easy ways to prevent muscle soreness.

Ever done a workout, then rolled out of bed the next day so stiff and sore that you’re grasping at handrails all day to pull yourself along the footpath or up the stairs?

Being sore after a workout is not only painful, but can be a huge impediment to your workout routine if it prevents you from hitting the gym for the next few days.

Here are 5 tips for making sure that you can stay up on your feet after those workouts where you’re really pushing your muscles to their limit.

  1. Foam Rolling

Foam rolling is essentially a DIY version of a deep tissue massage, lengthening muscle tissue, breaking up scar tissue to speed up the recovery process. Click here for some great tips from Runner’s World on how to foam roll, and the best rollers on the market.

  1. Warm Up and Stretch Up

You know how Blue Tack snaps in half if you don’t warm it up before stretching it out? Your muscles work in a similar way, so it’s an absolute must that you do some light cardio and stretching before your workout to prepare your muscles for the onslaught.

  1. Eat and Drink Your Way to Recovery:

Food that are rich in either caffeine, anthocyanins (anti-inflammatory antioxidants), or Vitamin C have been proven so assist in preventing muscle soreness. So load up on some black coffee, anti-oxidising tart cherry juice, or citrus fruits to help your body heal.

  1. Post-Workout Cardio:

Low intensity cardio (such as slow cycling or jogging) after strength training increases blood flow to speed up the healing process and decrease inflammation.

  1. Hydrate, Hydrate, Hydrate

Drinking water to flush out toxins and keep your muscles hydrated and supple, so keep that water bottle with you before, during and after your workout to make sure you’re not letting yourself dehydrate.

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Sarah Carroll

CONTRIBUTOR

Sarah navigates health and fitness alongside a sinful sweet tooth and an unfortunate tendency to splash her savings online shopping, eating out or buying $10 cocktails at happy hour. With a love for yoga, animals, chocolate and musical theatre, Sarah is rarely found without a peppermint-green tea in hand, tearing up over animal videos on Instagram.

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