Sore After Your Workout? Try These 10 Tricks to Stop Those Post-Gym Pains!
Have you ever done a gym session that you were really happy with, but then wrecked with aches and pains for a couple of days afterwards? Whether it was an intense workout or that you were just trying something new, everyone has experienced the dreaded post-gym pains! But don’t worry, you can help your body recover better after the physical strains of the gym, and avoid feeling like you’re 70 the next day, with our helpful pointers. Keep your body in tip-top shape after the gym so you’re fighting fit to go again with these 10 top tips!
#1 Eat Cherries
Cherries help increase oxygen flow and contain anthocyanins, which prevent the kind of muscle inflammation that results from intense exercise.
#2 Don’t Compromise on Sleep
It’s absolutely vital that your body gets adequate rest after exercising as sleep deprivation increases stress levels and can hamper physical recovery after a workout. Luckily, exercise promotes good sleep, so sweet dreams!
#3 Get The Nutrients You Need
The temptation after a workout might just be to neck a convenient protein shake or protein bar but it’s important to make sure you get your protein and other nutrients from other sources too. Natural protein sources like peanuts, salmon and yogurt provide a wider range of nutrients and vitamins that will boost your recovery.
#4 Eat Magnesium Rich Foods
Get foods into your diet like dark leafy greens and bananas, which will help to reduce the negative buildup of lactic acid build up that’s a bi-product from strenuous exercise and intense workouts.
Everyone knows that you should stretch out after exercising but most of us don’t do it properly. Focus on each joint of your body working the full range of motion, and spending concentrated time on each. This will crucially help prevent injury at the same time boost workout recovery times.
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#6 Take a Cold Bath
This probably doesn’t sound like the greatest reward for all of your hard work in the gym but there’s a reason sportspeople hit the cold baths after performing. It helps repair muscle tissue, constricts blood vessels helping to remove waste products in the body and as such reduces muscle soreness.
#7 Try Curcumin
Curcumin is a chemical found in turmeric. It helps to alleviate joint pain and increases recovery time because it has very strong anti-inflammatory properties. It’s easy to get a bit of the stuff into your diet before and after a big workout by simply using it as a spice in your dishes or via supplement capsules.
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Replenish electrolytes and sodium that your body loses during exercise by drinking around 1.5-2 litres throughout the day and post workout. Dehydration decreases your energy levels and can cause cramping, dizziness and even injury.
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#9 Cool Down
When it comes to making time for your gym session you need to factor in an adequate cooling down period after the workout. If you just duck out of the gym straight after finishing up it can increase your chance of injury. The cool down might be just an easy swim, a light jog or yoga but it will seriously help you relax and destress.
Photo: Innovations Fitness
#10 Roller Stretch
A very simple gym accessory that yields fantastic results, a roller allows you to stretch out and massage tense and tight muscles after intense exercise.
Photo: Stephanie Grace