7 tips to decrease aches the morning after...

There is nothing more depressing than waking up the morning after you have exercised feeling sore and stiff.

This is caused by the build up of waste products around muscle groups that you have pushed particularly hard.

The key to avoiding the aches is to remove these waste products as quickly as possible after exercising.

  1. Drink lots of water to flush out toxins.
  2. Focus on a good warm up before exercise begins and a good cool down that includes stretching all the major muscle groups.
  3. Cold water baths are not much fun, but they remove waste products and reduce swelling. The key is to spend ten minutes immersed in water at 15 degrees Celsius.
  4. If you have a cold bath, follow it with a warm shower an hour later to warm up again. The contrast between hot and cold will also pump up your circulation to remove waste products.
  5. A hot bath immediately after gentle training or the day after strenuous exercise will help relax muscles.
  6. If you have the facilities, one minute in a cold tub (10-15 degrees Celsius) and two minutes a hot tub (about 37-40 degrees Celsius), repeated about 3 times will accelerate healing.
  7. A sports massage the day after exercise will help reinvigorate tired limbs.

A combination of these will allow quicker recovery and reduce severe muscle soreness and stiffness. But don’t worry, your aches should all disappear in two to three days and you should be less achy next time!