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How to Avoid Soreness After Working Out

By Sara Butler

A great workout can leave you feeling wonderful when you're done. Unfortunately, it can also leave you feeling as if a band of ninjas snuck into your room and beat you up as you were sleeping because you feel so sore the next morning.

Soreness may not be completely avoidable, but there are things you can do to make post-workout soreness and stiffness less prevalent in your life. Here are some things you can do to care for your body to help it feel less sore.

Have a Snack Before the Workout

There are some snacks that, if eaten regularly before a workout, can help to give you more energy, reduce inflammation, and help your muscles to heal faster. These include high protein options such as tuna or salmon, nuts, and protein shakes. You can even throw in a protein bar if you so desire.

Eat After Your Workout

The muscle soreness and tiredness you experience after you work out are caused by small tears that occur in the muscles when they're pushed during exercise. They repair and build back stronger, but you also have to give them what they need to do it as effectively as possible. That's why after your workout, you should make sure to have a meal that is high in both protein and complex carbohydrates. The protein helps the muscle repair while the carbohydrates help them to refuel.

Some examples of a good meal include a lean protein such as fish or chicken paired with quinoa or brown rice, a sweet potato, and some sort of leafy green vegetable, such as spinach.

Stretch It Out!

Fueling your body properly is only one step to reduce soreness. If you really want to make sure to keep soreness at bay, then you must make sure to stretch both before and after your exercise session.

Try to do a combination of both dynamic and static stretches. You can also try a few yoga poses, use a foam roller, or do a light recovery workout. Any of these can help to reduce soreness later and keep your muscles limber in the process.

Taking care of your muscles is vital after a workout. Sure, you want to avoid the soreness that impacts your life activities the next day, but it's also a great way to ensure you're accomplishing your goal of getting stronger with all that hard work.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Mesa, Ariz.

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