Starting an exercise program can be a challenge. You need to find a spot to work out and figure out when this will happen. For many of us, blocking out the time to exercise feels like we're forgetting something else. You want to build your plan slowly, so you stick with it.
No matter what your exercise history is, if you push too hard in your early workouts, the DOMS or Delayed Onset Muscle Soreness may be so bad you never go back. The best way to avoid DOMS is not to overdo it so much that basic activities are painful. If you work with too heavy a hand weight and it hurts to brush your hair the next day, you won't ever want to do an arm workout again. This applies to ab crunches and squats too. Work on form and focus on getting the movement right. Then bump up the weights or add reps over time.
There are products and supplements you can use that have shown to lower DOMS pain. A simple option is to apply topical menthol to cool your muscles after your shower. You might also want to drink blueberry or tart cherry juice after a workout as these products are high in antioxidants and can help your body shed toxins that live in the inflamed tissues that cause DOMS. Even if you can't work out again for a day or two, try to keep moving steadily and stretch when you have time as it will reduce your pain level.
After a tough workout, be sure to stretch. Consider walking on the track to cool down and drinking down a liter of water. You might also want to try a whey-based protein shake as some users find that whey speeds recovery. Don't just focus on the shakes, however, because diet is just as important. Try to eat foods low in processed sugars and white flour to help your body shed inflammation.
You might also want a massage. Vibration massages have claimed to have some benefits that might be of interest. If you're so sore it hurts to walk, try getting into the water and walking along the edge of the pool. Use good form and stretch after a few lengths. You may be able to speed the healing process.
If you find yourself dealing with a lot of DOMS, schedule an appointment with a personal trainer. They can monitor your movements and help you build good form. Once you're working out properly, you can increase the intensity.
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