7 tips for avoiding sore muscles & injuries

In this blog we discuss top tips for avoiding muscle soreness & injuries following workouts. Recovery is key, let’s discover how we can recover optimally together.

1. Ease into it

The best way to avoid sore muscles and injuries is by easing into it. Start slow, take regular breaks, and don’t push yourself too hard. If you feel pain or discomfort while exercising, stop immediately and rest until your body has recovered enough that you can continue at a lighter intensity level.

2. Drink plenty of water

Drinking plenty of water before and after exercise is one of the best ways to avoid sore muscles and injuries.

Drinking water throughout the day is also beneficial for your overall health (not just for your aching muscles), since it helps keep your body hydrated. Try to drink at least 1.5 - 2 litres of water per day, that way you'll be sure to stay hydrated, even when you're not exercising!

If you're new to increasing fluids, or you tend to not drink as much as you know you should, start by drinking more than usual during exercise or physical activity; this will help make sure that your muscles are properly hydrated so they don't become injured from lack of oxygen supply from dehydration.

Another tip is to try diluted juices, or maybe even buy a bottle and set a target to fully drink and refill the bottle 2, 3 or even 4 times a day (depending on the size of the bottle). But be warned, you might take more bathroom breaks in the first few weeks! Your body will get used to it soon, don’t worry.

Shop Water Bottles at Decathlon now Another option if you’re concerned about dehydration, is to look at isotonics and electrolytes. Replacing the electrolytes lost during exercise promotes proper rehydration, which is important in delaying the onset of fatigue and other symptoms of dehydration. Shop isotonic & electrolytes at Decathlon

4. Stretching

Stretching is also essential before a workout and can be beneficial afterwards (this is often overlooked). Stretching efficiently helps prevent injuries by muscles and joints loose and flexible; stretching also increases range of motion in joints so that they can move freely without pain from being too tight or stiff.

There are two types of stretching that you can perform, Dynamic stretching is an active movement to prepare the body for movement (like leg swings, arm circles or torso twists). It enhances performance and properly warms your body up for the main workout. Static stretching is performed in a stationary position where a muscle is held in one position for about 45 seconds to 60 seconds which improves flexibility (like a lunge, cobra pose or hamstring stretch).

Note: If stretching exercises start feeling uncomfortable due to muscle soreness after working out for long periods of time then stop immediately!

How long should I stretch for?

You should stretch for 5-10 minutes before and after a workout to help loosen and lengthen your muscles, which will help you to reduce pain or post workout DOM’s, which is delayed onset muscle soreness. DOM’s are a temporary pain caused by muscle inflammation triggered by exercise, usually high intensity exercises. They’re not too serious and the good news is that usually effective stretching and hot baths with epsom salts can relieve the pain. ‍