5 Ways to Prevent Muscle Soreness

When you start to work out at higher intensities, the chances of you feeling muscle soreness increase. Your muscles go into shock when you introduce a new workout or increase the intensity.

Although sore muscles can be inevitable, there are different ways you can prevent, or lessen the pain of, this from happening.

#1 Ease into workouts

If you are wanting to start a new workout or fitness routine, it is very important to take it slow.

Like anything, if you jump right into something new, you could risk the possibility of injury or extreme soreness by placing foreign stress on your body.

For example, if you have never skied before, would you participate in a race down a busy slope?

You would probably take it slow and make sure your form and technique are correct before engaging in anything else.

The same concept goes for working out.

#2 Gradually Build Intensity

This goes along to the first tip. If you try a new workout, start with light weights, or a smaller interval time, or even a shorter workout in general.

Your muscles will grow bigger and stronger from the gradual increase in intensity. Once you can work at higher intensities, your chances of experiencing extreme DOMS lessens as you train your body more.

#3 Stay Hydrated

Water is so important for our health and our bodies. Did you know that we (us humans) are made of 60% water and our blood is 90% water? I think the numbers here speak for themselves.

Every system, cell, tissue, muscle fiber, and organ needs water to function properly and efficiently.

Dehydration hurts the body by doing things such as impairing brain function, creating nauseating headaches, having low energy levels, causing muscle spasms and cramps, and so much more. This also has an effect on your emotional status as well.

Although this sounds obvious, most of us tend to overlook this step. We get so caught up in the workout and keep up the energy that we forget about staying hydrated.

#4 Warm-Up and Cool Down

Another step most of us tend to skip is warming up before and cooling down after every workout.

Spend about 5-10 minutes warming up your muscles with some dynamic stretching. This could include things like walking lunges, air squats, or high knees.

When you warm up properly, you essentially wake up your muscles and tell them you are about to get to work.

As for the cooldown, this is where you can do some low-intensity cardio/walking or static stretching.

Static stretching includes things like runner’s stretch or crossing your arm across your chest and pulling.

This can help decrease the effect of DOMS (delayed-onset muscle soreness) as well as gaining more flexibility in your muscles and joints.

#5 Be Consistent

The final tip is to be consistent.

Don’t let the effects of DOMS or even acute muscle soreness stop you from doing the same workout again.

Continuously training your muscles will aid in growth and strength. But this can’t happen if you decide to do the workout one day, but never again after.

Muscle soreness is inevitable, especially when you begin a fitness journey or a new workout regimen. However, you will be doing yourself a huge favor by staying consistent so you can prevent muscle soreness later on.

If you want to learn more about muscle soreness and if you should work out with sore muscles, go ahead and check out my article: Should You Work Out With Sore Muscles?

To learn more about all things health, fitness, nutrition, and wellness, you can check out my website here: Fit by Sara Emily

I am a health and fitness specialist who advocates and educates others on living a healthy and sustainable lifestyle!