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Fitness

Feeling sore after you workout? Try adding these 6 steps to your exercise routine

Boost your recovery and reduce muscle soreness.

By Erin Fisher
Starting a new exercise programme or trying a new class at the gym can be a great way to boost your interest and motivation, until that is, you wake up the next day and can hardly move, let alone do another workout!
Thankfully, there are a few things you can do after a strenuous sweat session to boost your recovery and reduce muscle soreness.

Always warm up

Take 5-10 minutes to do some dynamic stretches and light movement such as jogging on the spot, star jumps, arm circles or torso twists to get the blood flowing.
Limbering up prepares your body, helps to prevent any strains or muscle pulls during your workout, and reduces soreness after your workout.

Remember to hydrate

Remember to sip on water before, during and after exercise.
Staying hydrated helps to decrease inflammation and reduce muscle cramps, and it's also important to replace all the water lost through sweat.

Refuel with protein

Eating a protein-rich meal after exercise isn't going to get rid of muscle soreness, but it can cut down your recovery time by helping your muscles to recover faster.
If you can't have a proper meal, try to at least have a substantial snack.

Get your fill of gold

Pineapple and turmeric are both loaded with anti-inflammatory properties.
Incorporating these brightly coloured foods into your diet can help to speed up recovery.

Keep moving

Understandably, when our muscles hurt, moving is often the last thing we feel like doing, but light movement can do wonders to ease aches while muscles rebuild and repair.
Try heading out for a gentle walk, bike ride or some yoga.

Massage it out

Whether you have a foam roller or a massage therapist, massage has been found to alleviate muscle soreness and improve performance.
If you're new to foam rolling or a new part of your body is sore, there are plenty of tutorials on YouTube for targeting different areas of the body.

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