Tips to Prevent Soreness When Exercising

Active people know the feeling all too well: the stiff and achy sensation that creeps into your body 24 hours after a workout. Sports scientists refer to it as delayed onset of muscle soreness. Athletes probably just call it a nuisance. Many scientists now think that the delayed pain is caused from tiny tears in the muscles that eventually produce inflammation and corresponding pain about 24-36 hours after rigorous exercise or activity.

If you are going to workout, then you are probably going to get sore. Here are some ways to reduce your achy soreness or even prevent it from happening.

1.) Take it easy when you first get started. If you haven't been to the gym in a while, it's really easy to get carried away by doing too much too fast. Start slow with your routines. Do fewer repetitions and use less weight for at least the first week. Once your body has adjusted to the exercises then gradually increase the weight and repetitions.

2.) Gently stretch each muscle group for at least sixty seconds before and after workouts.

3.) Hydrate! You must drink plenty of water. If you are drinking a sports drink, be sure the drink contains electrolytes. Dehydration could sneak up on you if you are exercising vigorously or exercising in high temperatures. Be sure to keep your body hydrated; your muscles and organs need the water to keep functioning properly.

4.) Avoid making any sudden changes in the types of exercises that you do.

5.) Avoid making any sudden changes in the amount of time that you exercise.

6.) Consuming protein and carbohydrates immediately after exercise decreases muscle damage. Muscle damage is what causes your muscles to be sore. If you exercise first thing in the morning, then be sure to eat breakfast afterward, or at the very least, take a snack to work with you. If you workout in the evening, then be sure that you don't go to bed on an empty stomach.

7.) The most practical tactic in preventing soreness is to try to limit muscle soreness before it takes hold. For example, if you are training for a downhill running event, then start by walking and gradually running downhill. You have to gradually train your body to get used to downhill or downward motions. You will be exerting and stressing different muscle groups if you are specifically running downhill rather than uphill or on a level surface.

Seasoned athletes are no more immune to delayed onset of muscle soreness than those who are just beginning to incorporate exercise into their daily routine. Use these tips to try and prevent muscle soreness. Don't allow achy muscle to deter you from getting your daily exercise and living a healthy life!