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Engaging in regular exercise is a key part of living a healthy lifestyle, and there are numerous physical and mental health benefits to working out. While keeping up with exercise throughout the week is great, you might sometimes find that you wake up the next day with a few aches and pains that can be uncomfortable. Most of the time, these issues can be resolved with some over-the-counter pain relief and rest, but there are steps you can take to help reduce the chances of forming them in the first place, as well as alternative remedies should you need them.
Remember to Warm Up and Warm Down
If you’re doing gentle exercises, this might not be as prevalent, but if you are engaging in more rigorous workouts, you do need to take the time to warm up your muscles to reduce the risk of microtears and swelling. This part of your workout often consists of doing some gentle stretches and even jogging on the spot to get the blood pumping around your body and ready for more strenuous exercise. Slowing down the pace and doing some further gentle stretches at the end of your workout will also help your body adjust and, hopefully, help you to avoid feeling stiff the next day.
Application of Heat and Ice
If you do feel as though you have injured yourself during a workout, applying an icepack to the affected area can help to reduce the swelling and discomfort. Keeping something cold on the injured area for up to 15-20-minutes is recommended for the best results. Heat should be avoided for injuries, but relaxing in a warm bath or taking a shower after a workout can help your muscles relax, which can be beneficial.
Know Your Limits
It’s good to push yourself when you’re exercising, but overdoing it can easily result in aches and pains the following day if you’re not careful. It is important to recognize your limits and gradually build up your stamina over time if you do want to start challenging yourself to more intensive workouts. If you’re not sure about how to do this effectively, consider hiring a personal trainer to give you some guidance and advice on how to achieve your fitness goals safely.
If you are experiencing sore muscles after a workout, and they are lingering for a few days, you might find that getting a full-body massage can help to ease this discomfort. Massages are excellent methods of releasing tension in tight muscles and can also help to give you a mental boost through relaxation too. Businesses like heavenandearthmassage.co.uk specialize in these treatments, so book an appointment for a professional massage to help ease your aches and pains.
Learn How to Use Equipment Properly
Using gym equipment incorrectly can also heighten your risk of injury, so it is important to make sure that you know how to use these items properly. If you are unsure, ask a member of staff at your gym to show you what to do so you can work out safely with reduced risk to yourself and others.
If you want to get the most out of your workouts and avoid feeling stiff and sore the following day, use these tips above and see how they can make a difference.