Whether it’s a stiff muscle, a sore joint, or an ache deep in your bones, workout pain can slow you down and leave you discouraged. Fortunately, many causes of workout-related pain can be fixed or improved with time. Here are six steps you can take to help keep your workouts pain free.
1. Warm Up
The simplest way to avoid workout-related pain starts before the exercise. Warm up with some dynamic stretches before a workout to get your muscles ready to move. You can also try these helpful warm up tips from Airrosti’s Miguel Atala, DC, and Reg Cully, DC.
2. Cool Down
Once you finish your workout, you should take some time to cool down for five to ten minutes. During this time, control your breathing and perform some simple static stretches to loosen your muscles. Static stretching can also help reduce pain from delayed onset muscle soreness, or DOMS.
3. Fuel Up
Even though working out can help strengthen your body, your muscles, bones, and joints need fuel to recover properly and work efficiently. Without the right fuel, it can be difficult to achieve your workout goals.
The best way to keep your body energized and strong is to fuel it with foods that are rich in essential vitamins and minerals, like vitamin D, vitamin C, calcium, and iron. These nutrients work effectively with your body to help build and repair itself. They can also be found in many household staples: whole grains, vegetables, fruits, and protein-rich food all carry a combination of these essential nutrients.
Drinking plenty of water throughout the day can also help your body absorb these minerals properly. Water is especially important during exercise. Your body loses water as it sweats, so relacing those fluids periodically can help prevent dehydration and keep you focused.
4. Move With Proper Form
A lot of workout-related pain, both during and after exercise, can be traced back to overexertion. Whether we’re carrying too much weight, completing too many reps, or running for too long, we often try to move beyond our limits. Working out to the point of exhaustion can put stress on the body and leave you vulnerable to overuse injuries.
One of the best pieces of advice for avoiding pain during and after a workout is to not overdo it. Take the time to assess your body’s ability, and make sure you are familiar with your limits. Keep a workout journal to record your progress and listen to your body as you move. This will keep you from pushing yourself too hard and will help you avoid sidelining injuries down the road.
5. Stretch It Out
Stretching is not just a great habit to practice at the gym or when your muscles feel tense. Stretching as a daily practice can also help improve your overall mobility and flexibility. Dynamic stretches are ideal for warming up your body, while static stretches can be effectively used to cool down and loosen up tense muscles.
After extensive use, many muscles can tighten and become extremely stiff. If stretching alone isn’t getting the job done, consider using a foam roller or lacrosse ball to release the tension.
6. Find Support With Airrosti
Sometimes, pain just doesn’t go away. You try anything and everything, but nothing seems to provide relief. This is often a sign that the root of your pain may be something more severe.
That’s where Airrosti comes in. Our providers take time to evaluate the source of your pain. Then, we’ll develop a personalized treatment plan consisting of manual therapy and active rehab exercises designed to help relieve pain and help prevent future injuries. We aim to eliminate pain quickly so you can get back to doing what you love most.
At the first sign of pain, schedule an appointment with Airrosti. We offer both in-office and telehealth options to best suit your needs.
