Whether you are a well-seasoned fitness enthusiast or you have just begun participating in a new sport, everyone experiences muscle soreness at some point. It could be a reaction to a new exercise, or perhaps you are prone to delayed onset muscle soreness (DOMS). Either way, sore muscles can truly affect your performance and stop you from being your best. Luckily, there are ways to tackle muscle soreness. Here are a few top tips to help you stay on top of your game.
Take the Time to Warm Up
Before doing any form of exercise, you need to dedicate some time to warm up your body. Often overlooked by beginners, the warm-up phase is essential for the mental and physical preparation of your chosen exercise ahead. Warming up will increase your heart rate, prepare your body for exertion, and enable more oxygen to flow through your muscles. The warm-up phase can also help you move more efficiently and increase your range of motion.
Do not forget to Cool Down
Remembering to cool down after exercising is just as important as taking the time to warm up. After your workout session, implement slower movements to catch your breath and gradually slow down your heart rate. In addition, you should try to incorporate gentle stretches to relax and restore the length of the muscles throughout your body. For optimum restoration and flexibility, try to hold each stretch for at least 10 seconds. As with the warm-up, cooling down doesn’t have to take a long time. However, spending just five to ten minutes at the end of a session can make a huge difference to your recovery.
Schedule in a Massage
Although massages are often associated with posh hotels and fancy spas, they aren’t just for people who enjoy the finer things in life. In fact, a professional massage therapist can relieve existing muscle soreness and prevent sports injuries too. In addition, massage therapy increases blood flow and circulation, and it can also increase flexibility by encouraging the body to produce natural lubricants. At Heaven and Earth Massage, you will receive a therapeutic massage from a professional massage therapist in Cuffley. They provide an array of massage treatments that will suit your needs.
If you are a gym nut or have a repetitive routine you practice at home, you must perform your exercises properly. Unfortunately, many people mistake going through the motions and completing as many reps as possible in a short time. However, you must perform repetitive exercises the way they were originally designed. Taking your time to complete your reps correctly will help you get the most from your exercise. It can also prevent you from getting injured.
Take a Break
However, dedicated you are to your fitness, or however much you love to exercise, you need to take time off from working out. This is especially true if you are experiencing muscle soreness. While you are not 100 percent, performing exercises can exacerbate an issue and result in a persistent injury. If you feel fatigued or your body needs a time out, take a break from physical activity.