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How to cope with Muscle Pain

Muscle Pain

How to cope with Muscle Pain

You wake up, get out of bed and suddenly it hits you like a tonne of bricks! Your whole body is aching and your walk is reduced to a waddle. I am sure we have all felt this way… What is it you say? The soreness from yesterday’s workout has kicked in!

Although this feeling is weirdly satisfying, it can also make it hard to get back in the gym. That’s why we are sharing with you top tips to help you recover from exercise and reduce those pesky DOMS (delayed onset muscle soreness)

1. Sleep

As our lives get busier and busier, sleep often takes a backseat. Stress has a surprisingly powerful effect on your recovery from exercise, plus high stress levels are linked with fatigue and muscular tension which can affect your energy levels and make it harder to train in the first place. Be sure to schedule some time out into your diary to de-stress. In reality, it’s essential. It’s when your brain and body grows and repairs. The more sleep you get, the better you function. Create a night time routine, switch off your technology and catch up on those valuable Zzz’s.

2. Nourish

It’s essential to support your training with a balanced which supplies you with all the valuable nutrients you need to recover. This includes carbohydrates to replenish your energy stores, protein to facilitate muscular growth and repair, and tonnes of greens to keep your vitamin levels topped up. Don’t forget to stay hydrated too, as dehydration can lead to poor cognitive functioning and low energy levels.

3. Stretch and Roll
Stretching your muscles can lead to improved flexibility, range of motion and posture. Foam rolling helps to break up knots between muscle layers and their surroundings, releasing muscular tightness. Both these techniques can reduce the risk of injury, as well as support recovery and contribute to less severe DOMS. Try to stretch after every workout and foam roll a minimum of 3 times a week.

4. Move… Lightly.

I find that I need to keep moving. It really helps loosen off my legs – even though it may be highly uncomfy at first. This will help release some of the discomfort as well as makes it easier to get going again. Go for a walk, or gentle cycle, something very low intensity.

It’s Not Bad If You Don’t Feel DOMS

It’s important to note that if you don’t experience DOMS, it doesn’t mean you’re not training hard enough. As long as you’re constantly challenging your body then you will be making progress. Don’t judge the success of a workout on how severe your DOMS are. Instead, be happy if you wake up without any soreness as it means that you’re taking good care of your body!

Happy training!

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Lisa has been my trainer for at least 16 years. She makes the business of keeping fit and supple funny and fun. Prior to knowing her I never lasted at any gym or class longer than a few weeks. Now I hate missing a session. She is a  great friend and I value her immensely.
Dr Jane Eadie (retired GP)
 
 
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