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Your Top Workout Aches, Solved

Thursday, May 04, 2017
Workout Aches Solved

The day after a workout can be a real pain. From sore, tight muscles to an aching Achilles, Doylestown Health's Sports Medicine experts share the following tips to help prevent and relieve post workout discomfort.

Preventing Post-Workout Blues

The old saying "an ounce of prevention equals a pound of cure" still holds true, so always keep the basics of injury prevention in mind.

  • Warm up before your workout, stretch after and know your limits.
  • Check with your doctor before starting a workout program.
  • Proper footwear is key, especially for runners. Many athletic shoe stores offer guidance to help you choose the best fit for you.
  • Stay hydrated by drinking water before, during and after your workout.
  • Purchase and wear the right protective gear.
  • Use proper form.
  • Mix it Up to avoid muscle wear and tear. Changing your routine can give your body a chance to develop in other areas. For example, trade a run for a bike ride or work on alternate muscle groups.

Relieve Post-Workout pains

Soak it

A short soak in a tub of cold water – about 10 minutes right after your workout – can reduce inflammation, keeping muscle aches at bay.

Rest it

Taking a day or more off from working out can give your body a chance to recover.

Roll it

Foam rollers can loosen muscles before a workout and can help reduce pain after. For example, if your Achilles tendon (where your calf muscle meets your heel) feels tight or achy, running the lower part of the calf muscle over a foam roller can relieve stress and discomfort.

Heat it

Applying heat a few hours after a workout encourages blood flow and relaxes muscle tension.

Cool it

Ice packs can help reduce inflammation that leads to muscle pain. Try 20 minutes on, 20 minutes off, throughout the day.

Move it

When muscles feel tight, try a light workout such as a walk, jog or bike ride to loosen things up.

Wrap it

A compression bandage can reduce inflammation that leads to muscle aches.

Get it checked out

Seek medical attention if aching area feels warm, which can be a sign of infection, or if your muscle pain is accompanied by a fever or rash.

Find a Sports Medicine Specialist Near You

About Doylestown Health's Orthopedic Institute

For joint repair and replacement, spine and hand surgery, sports medicine and osteoporosis care, you’ll find Doylestown Health’s Orthopedic Institute is the perfect fit. With same and next day appointments available, our board-certified and fellowship-trained physicians treat all types of bone and muscle conditions. And for eligible joint replacement patients, our rapid recovery program helps patients return to the activities they love – faster.

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