Overuse and Fatigue

Pushing your muscles too hard or exercising for prolonged periods without proper rest can lead to muscle fatigue and overuse. When your muscles are fatigued, they become more prone to cramping. To avoid this, incorporate adequate rest days into your workout routine and gradually increase the intensity of your exercises to give your muscles time to adapt.

Inadequate Stretching

Tight muscles are more prone to cramping. Incorporating regular flexibility exercises and stretching into your routine can help prevent muscle cramps by improving your range of motion and reducing muscle tension. Aim to stretch major muscle groups before and after your workout.

Dehydration and Electrolyte Imbalance

One of the most common reasons for exercise-induced muscle cramps is dehydration and electrolyte imbalance. Sweating during exercise can lead to a loss of fluids and electrolytes, such as potassium, sodium, and magnesium. When these levels are imbalanced, it can trigger muscle contractions and cramps. To prevent this, ensure you’re adequately hydrated before, during, and after your workout. Consider consuming electrolyte-rich drinks or foods to replenish lost nutrients.

The post The Causes of Exercise-Induced Muscle Cramps and How to Prevent Them appeared first on yourdailysportfix.com.

Depending on which stretches and positions you included in your routine, you may be experiencing inflammation and pain post-workout. While soaking in an ice bath or using a heating pack can help, a new study has found another way. 

According to research published in Frontiers in Nutrition, almonds gave the ability to improve muscle recovery, reduce fatigue and tension after exercising, and ease soreness.

View this post on Instagram

A post shared by Gouthami | Food and Product Photographer (@gouthamiyuvarajan)

This was discovered by splitting 64 adults into two groups. One group was given two ounces of almonds to eat every day, for four weeks.

The blood and urine of all the participants were examined following a HIIT workout, as well as over the next few days. It was found that the almond intake boosted the production of mediators which regulate immunity, energy, and inflammation.

View this post on Instagram

A post shared by Sun & Seed (@sun.and.seed)

In addition to this, almonds are loaded with protein, carbs, fat, phosphorus, calcium, magnesium, and fiber. The nuts have also shown to reduce the risk of cardiovascular disease and stabilize blood sugar, making it a superfood.

The post Almonds Can Help You Recover From Workouts Quicker appeared first on yourdailysportfix.com.

The Benefits

In general, it’s okay to work out if the soreness you’re experiencing is mild. Working out increases blood flow, which can help speed up recovery and bring some relief to the affected area.

View this post on Instagram

A post shared by Koala Clip (@koalaclip)

The Risks

If you’re feeling sore to the point that it’s uncomfortable to walk, it’s best to take a break and give your muscles time to recover. Overusing a set of muscles can increase the risk of injury that would ultimately require taking a longer time off.

View this post on Instagram

A post shared by Move & Flow (@moveandflow_floriane)

What to Do Instead

Help your muscles feel better quickly by playing an active role in recovery. Get a massage or use a foam roller to relieve soreness or relax in a warm bath with some Epsom salts. You can also try gentle, low-impact exercises like yoga and stretching to encourage circulation without stressing your muscles further.

The post Should You Work Out When You’re Already Sore? appeared first on yourdailysportfix.com.

Ice and Heat

Ice and heat can help manage pain and take away some of the discomfort you’re experiencing. Research is divided over which is more effective, but we say you should use whatever works best for you.

Nutrition

While there have been studies that have shown that cherry juice, protein-rich chocolate milk, and turmeric can reduce muscle soreness, in general, it’s important to have a balanced diet with enough protein and carbs. Make sure you also are staying hydrated.

Active Recovery

Active recovery is one of the most effective ways to treat DOMS and it includes walking, cycling, light lifting, and stretching.

Foam Rolling

Foam rolling has also been shown to help with soreness because it increases blood flow to the muscles.

Sleep

Make sure you’re getting enough sleep. Seven to eight hours per night will help reduce soreness from DOMS.

The post Got DOMS? Try These Home Remedies to Treat It appeared first on yourdailysportfix.com.

Table Breaks

Change your posture frequently and take breaks every hour. If you’re using a standing desk, try and limit standing to 20-minute intervals and put one foot on a footrest or use an anti-fatigue mat for extra cushioning.

Adjust Your Chair

Make sure your back is against the back of the chair and that the armrest is at the same height as the desk, so that your shoulders are relaxed.

Stretch Your Wrists and Fingers

Stretching your wrists and fingers throughout the day will ease sore shoulders, painful wrists, and hands.

Reset Your Neck Position

When you’re sitting at a computer, it’s common to push your neck forward to look at the screen. But this places a lot of tension on your neck muscles. From time to time, turn your head from side to side and roll your shoulders back and down.

Pump Your Muscles

Stretch out your forearms and your legs while pumping your hands, wrists, and ankles to increase blood flow and mobilize your nerves. This gets rid of the tingling feeling of your muscles falling asleep after a long day at work.

The post How to Get Rid of Soreness and Muscle Tension From Sitting at a Desk All Day appeared first on yourdailysportfix.com.

One of the main culprits of feeling sore after a workout comes from overtraining and overloading the muscles. If you go too hard too quickly or try a new movement, it’s not uncommon to feel sore the next day. When you’re getting back into things, it’s totally normal to feel sore. Normal soreness occurs 24-48 hours post-workout and can last up to 72 hours. Soreness that lasts longer than this can be a sign of a more serious issue, so if this is happening to you, go see a doctor or physical therapist.

But being sore doesn’t have to stop you from working out. You may just need to take more rest days in between workouts. If you’re sore, give your body time to recover, so you can come back stronger. When you’re sore try and stay moving with low-intensity movements or try foam rolling or percussion therapy to improve blood flow and circulation.

The post Is it Normal to Feel Sore Following a Workout? appeared first on yourdailysportfix.com.

Nuts

Hazelnuts, almonds, cashews, pecans, or Brazilian nuts are all great sources of magnesium and protein, which can help reduce soreness and repair muscles. A handful of nuts is always a great snack you can bring with you anywhere.

Turmeric

Turmeric is a yellow spice used in Asian cuisine and it’s often praised for its many health benefits. This spice has anti-inflammatory properties, which means it can help reduce soreness and relax muscles after a hard workout.

Eggs

Most people know that eggs are a great source of protein, which means they’re great for reducing post-workout soreness and building muscles. Eggs and fresh veggies are a nutritious post-workout dinner that can help reduce muscle ache.

Berries

The best way to help muscles repair is to eat foods that are rich in antioxidants, such as blueberries or raspberries. These tasty fruits are also good for reducing inflammation and boosting energy, which makes them a perfect post-workout treat.

The post 4 Foods That Can Help Fight Sore Muscles appeared first on yourdailysportfix.com.

We get that you don’t want to miss a workout, but it can be dangerous when you don’t give your body time to rest and recover. Tired muscles that haven’t recovered are more susceptible to muscle tears or tissue damage.

With that being said, the burn you feel 24 to 48 hours after an intense workout is called delayed onset muscle soreness (DOMS) and the pain can be a good thing. When the muscle recovers, it’s going to recover stronger than it was before.

Just make sure that you’re suffering from DOMS and not an injury. A way to tell the difference is if the pain is bilateral—if you have one sore shoulder after you’ve worked out both shoulders, it may be a sign of an injury. If you feel normal soreness in a muscle, ligament, or tendon, it’s DOMS and you can continue working out, just focus on other parts of your body and give the sore part of your body a rest for a couple of days.

The post Should You Work Out When You’re Sore? appeared first on yourdailysportfix.com.

Foam Roll Before a Workout

We’ve heard of foam rolling post-workout to reduce muscle soreness, but the ideal time to foam roll is before a workout as part of a warmup. Foam rolling can increase your range of motion and your flexibility, which comes in handy while you’re exercising.

Start Slow

When you’re new to working out or you start a new exercise, it’s easy to want to go from zero to 100, but starting too much to soon, can lead to injuries. Instead, start slow and try to reach goals and benchmarks before amping up the intensity.

Stretch Before and After Working Out

Stretching warms up and cools down muscles, which eases soreness. Make sure you do the right stretches at the correct time—for warmups, do dynamic stretches and for cooldowns, do static stretches.

Keep Hydrated

Dehydration reduces blood to muscles and it can cause electrolyte imbalance, which leads to muscle soreness. Make sure you stay hydrated throughout the day.

The post 4 Things to Do to Reduce Post-Workout Muscle Soreness appeared first on yourdailysportfix.com.

Overuse and Fatigue

Pushing your muscles too hard or exercising for prolonged periods without proper rest can lead to muscle fatigue and overuse. When your muscles are fatigued, they become more prone to cramping. To avoid this, incorporate adequate rest days into your workout routine and gradually increase the intensity of your exercises to give your muscles time to adapt.

Inadequate Stretching

Tight muscles are more prone to cramping. Incorporating regular flexibility exercises and stretching into your routine can help prevent muscle cramps by improving your range of motion and reducing muscle tension. Aim to stretch major muscle groups before and after your workout.

Dehydration and Electrolyte Imbalance

One of the most common reasons for exercise-induced muscle cramps is dehydration and electrolyte imbalance. Sweating during exercise can lead to a loss of fluids and electrolytes, such as potassium, sodium, and magnesium. When these levels are imbalanced, it can trigger muscle contractions and cramps. To prevent this, ensure you’re adequately hydrated before, during, and after your workout. Consider consuming electrolyte-rich drinks or foods to replenish lost nutrients.

The post The Causes of Exercise-Induced Muscle Cramps and How to Prevent Them appeared first on yourdailysportfix.com.

Depending on which stretches and positions you included in your routine, you may be experiencing inflammation and pain post-workout. While soaking in an ice bath or using a heating pack can help, a new study has found another way. 

According to research published in Frontiers in Nutrition, almonds gave the ability to improve muscle recovery, reduce fatigue and tension after exercising, and ease soreness.

View this post on Instagram

A post shared by Gouthami | Food and Product Photographer (@gouthamiyuvarajan)

This was discovered by splitting 64 adults into two groups. One group was given two ounces of almonds to eat every day, for four weeks.

The blood and urine of all the participants were examined following a HIIT workout, as well as over the next few days. It was found that the almond intake boosted the production of mediators which regulate immunity, energy, and inflammation.

View this post on Instagram

A post shared by Sun & Seed (@sun.and.seed)

In addition to this, almonds are loaded with protein, carbs, fat, phosphorus, calcium, magnesium, and fiber. The nuts have also shown to reduce the risk of cardiovascular disease and stabilize blood sugar, making it a superfood.

The post Almonds Can Help You Recover From Workouts Quicker appeared first on yourdailysportfix.com.

The Benefits

In general, it’s okay to work out if the soreness you’re experiencing is mild. Working out increases blood flow, which can help speed up recovery and bring some relief to the affected area.

View this post on Instagram

A post shared by Koala Clip (@koalaclip)

The Risks

If you’re feeling sore to the point that it’s uncomfortable to walk, it’s best to take a break and give your muscles time to recover. Overusing a set of muscles can increase the risk of injury that would ultimately require taking a longer time off.

View this post on Instagram

A post shared by Move & Flow (@moveandflow_floriane)

What to Do Instead

Help your muscles feel better quickly by playing an active role in recovery. Get a massage or use a foam roller to relieve soreness or relax in a warm bath with some Epsom salts. You can also try gentle, low-impact exercises like yoga and stretching to encourage circulation without stressing your muscles further.

The post Should You Work Out When You’re Already Sore? appeared first on yourdailysportfix.com.

Ice and Heat

Ice and heat can help manage pain and take away some of the discomfort you’re experiencing. Research is divided over which is more effective, but we say you should use whatever works best for you.

Nutrition

While there have been studies that have shown that cherry juice, protein-rich chocolate milk, and turmeric can reduce muscle soreness, in general, it’s important to have a balanced diet with enough protein and carbs. Make sure you also are staying hydrated.

Active Recovery

Active recovery is one of the most effective ways to treat DOMS and it includes walking, cycling, light lifting, and stretching.

Foam Rolling

Foam rolling has also been shown to help with soreness because it increases blood flow to the muscles.

Sleep

Make sure you’re getting enough sleep. Seven to eight hours per night will help reduce soreness from DOMS.

The post Got DOMS? Try These Home Remedies to Treat It appeared first on yourdailysportfix.com.

Table Breaks

Change your posture frequently and take breaks every hour. If you’re using a standing desk, try and limit standing to 20-minute intervals and put one foot on a footrest or use an anti-fatigue mat for extra cushioning.

Adjust Your Chair

Make sure your back is against the back of the chair and that the armrest is at the same height as the desk, so that your shoulders are relaxed.

Stretch Your Wrists and Fingers

Stretching your wrists and fingers throughout the day will ease sore shoulders, painful wrists, and hands.

Reset Your Neck Position

When you’re sitting at a computer, it’s common to push your neck forward to look at the screen. But this places a lot of tension on your neck muscles. From time to time, turn your head from side to side and roll your shoulders back and down.

Pump Your Muscles

Stretch out your forearms and your legs while pumping your hands, wrists, and ankles to increase blood flow and mobilize your nerves. This gets rid of the tingling feeling of your muscles falling asleep after a long day at work.

The post How to Get Rid of Soreness and Muscle Tension From Sitting at a Desk All Day appeared first on yourdailysportfix.com.

One of the main culprits of feeling sore after a workout comes from overtraining and overloading the muscles. If you go too hard too quickly or try a new movement, it’s not uncommon to feel sore the next day. When you’re getting back into things, it’s totally normal to feel sore. Normal soreness occurs 24-48 hours post-workout and can last up to 72 hours. Soreness that lasts longer than this can be a sign of a more serious issue, so if this is happening to you, go see a doctor or physical therapist.

But being sore doesn’t have to stop you from working out. You may just need to take more rest days in between workouts. If you’re sore, give your body time to recover, so you can come back stronger. When you’re sore try and stay moving with low-intensity movements or try foam rolling or percussion therapy to improve blood flow and circulation.

The post Is it Normal to Feel Sore Following a Workout? appeared first on yourdailysportfix.com.

Nuts

Hazelnuts, almonds, cashews, pecans, or Brazilian nuts are all great sources of magnesium and protein, which can help reduce soreness and repair muscles. A handful of nuts is always a great snack you can bring with you anywhere.

Turmeric

Turmeric is a yellow spice used in Asian cuisine and it’s often praised for its many health benefits. This spice has anti-inflammatory properties, which means it can help reduce soreness and relax muscles after a hard workout.

Eggs

Most people know that eggs are a great source of protein, which means they’re great for reducing post-workout soreness and building muscles. Eggs and fresh veggies are a nutritious post-workout dinner that can help reduce muscle ache.

Berries

The best way to help muscles repair is to eat foods that are rich in antioxidants, such as blueberries or raspberries. These tasty fruits are also good for reducing inflammation and boosting energy, which makes them a perfect post-workout treat.

The post 4 Foods That Can Help Fight Sore Muscles appeared first on yourdailysportfix.com.

We get that you don’t want to miss a workout, but it can be dangerous when you don’t give your body time to rest and recover. Tired muscles that haven’t recovered are more susceptible to muscle tears or tissue damage.

With that being said, the burn you feel 24 to 48 hours after an intense workout is called delayed onset muscle soreness (DOMS) and the pain can be a good thing. When the muscle recovers, it’s going to recover stronger than it was before.

Just make sure that you’re suffering from DOMS and not an injury. A way to tell the difference is if the pain is bilateral—if you have one sore shoulder after you’ve worked out both shoulders, it may be a sign of an injury. If you feel normal soreness in a muscle, ligament, or tendon, it’s DOMS and you can continue working out, just focus on other parts of your body and give the sore part of your body a rest for a couple of days.

The post Should You Work Out When You’re Sore? appeared first on yourdailysportfix.com.

Foam Roll Before a Workout

We’ve heard of foam rolling post-workout to reduce muscle soreness, but the ideal time to foam roll is before a workout as part of a warmup. Foam rolling can increase your range of motion and your flexibility, which comes in handy while you’re exercising.

Start Slow

When you’re new to working out or you start a new exercise, it’s easy to want to go from zero to 100, but starting too much to soon, can lead to injuries. Instead, start slow and try to reach goals and benchmarks before amping up the intensity.

Stretch Before and After Working Out

Stretching warms up and cools down muscles, which eases soreness. Make sure you do the right stretches at the correct time—for warmups, do dynamic stretches and for cooldowns, do static stretches.

Keep Hydrated

Dehydration reduces blood to muscles and it can cause electrolyte imbalance, which leads to muscle soreness. Make sure you stay hydrated throughout the day.

The post 4 Things to Do to Reduce Post-Workout Muscle Soreness appeared first on yourdailysportfix.com.