10 Ways To Prevent Sore Muscles

Sore Muscles

Sore Muscles prevention It is common to get sore muscles – you can get them while exercising or surprisingly by being sedentary too.

If you do not wish to go through the pain of sore muscles, you need to take a few steps to prevent such soreness in the muscles. Here are some ways which can help you prevent such muscle soring.

Preventing Sore Muscles

Stay Hydrated

It is important to stay hydrated, especially before your workout sessions. Drink adequate water before a few hours of your exercise so that when you lose fluids from your body through sweat, you do not feel strained or your muscles do not get dehydrated which can cause soreness and injury. Not only this, experts recommend drinking water during your exercises too. Do not forget to drink 2 glasses of water just after you complete your workout session.


sore muscles

Your body needs fuel or energy during the workout sessions so as to repair injuries and any soreness caused. It is important to get the right nutrition just before heavy training sessions.  Ideally, you need to consume 40% carbs, 40% proteins and 20% fats when you are exercising hard. If you have the right nutrition, your body will definitely be better equipped to prevent sore muscles.

Warm Up

You just need to warm up your body for 5 minutes before you start exercising. This will prepare your body for the exercise routine, while pumping your heart and helping your muscles to prepare working. You can start by total body warming up.

Some popular warm up ways can be in a rowing machine or simply a brisk walk moving your hands vigorously while walking for at least 20 minutes. Do not strain yourself – remember your main aim is to pump blood in the muscle groups so that your joints are at ease.

Get Enough Sleep

sore muscles treatment

Sleep is essential whenever you follow a strict workout routine. Getting enough sleep  will help your body to adjust adjust with any kind of heavy training. With inadequate sleep you will feel lethargic and tired which can cause muscle injury and soreness.


Ideally, you can stretch for at least 10 minutes before you start your main workout sessions. However, be careful not to over stretch yourself or you will injure yourself in the process. You need to slowly stretch your body part – try to keep the stretch for at least 10 seconds. If it hurts you need to get back into your original position. Never stress yourself too much. You can perform yoga for such great stretching exercises.

Hot Tub Bath

This works best to prevent muscle soreness. If you have a tendency to hurt yourself or suffer from frequent muscle soreness, this is surely going to help. You need to try an epsom salt bath. You can spend 30-40 minutes in a hot tub or try out epsom salt bath.

strain muscles

If you caused yourself injury during exercising this will certainly help in reducing the inflammation. This hot tub bath helps in flushing out toxins from the muscles, helps in improving nerve functioning and also helps to relieve stress.


Try and include all your body parts in your exercise routine rather than concentrating on anyone. When we concentrate just on one section, we tend to injure ourselves more. Instead keep changing your focus, especially during strength training. This will prevent stressing any one muscle. Also, take rest in between your training session to give the muscles enough time to recover themselves.

Also Read

Best Nutrition For Muscles
Natural Treatment For Muscle Soreness
Shoulder Muscle Pain – Causes & Remedies

Do Not Over-Strain


You have to keep your training intensity regulated. Never exert yourself too much or try to do something which your body cannot adjust or for which it is not prepared. You need to workout but at the same time you should not destroy your muscles. Try to increase the intensity slowly and as much as you are comfortable.

Cool Down Sessions

Just as your body needs warmup before starting to workout, it needs to cool down too. Those who take special initiative in going through cool down sessions suffer lesser from sore muscles. You can try out joint mobility exercises for cooling down. This will help in releasing tension from your muscles helping them to get back to normalcy.

Shake Off Muscle Tension

This is often referred to as vibration training. All you need to do is shake your arms and legs out once you have completed a set of exercises. You can slowly shake your whole body to help it get back into its normal self. This is a very simple technique which helps in successfully diminishing your muscle tension. It will prevent any kind of muscle soreness too. You can try any of the above ways to prevent sore muscles – you are surely going to benefit.

Photo Credit: http://www.healthcentral.com/diabetes/h/sore-muscles-and-diabetes.html

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