Expert advice to prevent muscle soreness
With the country’s reopening and summer fast approaching, more and more Australians are going to the gym. Here are some tips to avoid muscle soreness during your workouts.
As Australia slowly reopens and summer approaches, Australians are heading to the gym in droves and many sore bodies are struggling to walk down the stairs or get out of bed.
Restrictions for vaccinated Sydneysiders were relaxed this week.
Under the new rules, fully vaccinated people can participate in outdoor sport and exercise in groups of up to 20 people. Gyms and indoor leisure facilities, such as squash court, table tennis center, fitness studio, bowling and ice rinks can also open.
But the influx of activities and workouts will undoubtedly leave some people more tired.
One of the easiest ways to take care of your body during training is to feed it the right way.
Generally, quality carbohydrates like bread and grains help fuel the body during exercise and can prevent muscle cramps.
After your workout, foods such as cherries, eggs, turmeric, and salmon can help prevent pain due to the vitamins and micronutrients they have.
Micronutrients are something that has often been overlooked, but former Waratah player Damien Fitzpatrick has benefited from them throughout his career.
He suffered three major ACL injuries and struggled to find relief after his last surgery.
While playing rugby union in France, a prominent doctor told him that he would only have four years of playing time left due to the low amount of cartilage in his knee.
The forward was in agony most of the time, barely unable to play or train even with the heavy use of anti-inflammatories.
He said a doctor mentioned that it might be helpful to look at complementary medicine.
“We found a product in Norway, it was omega fish oil. It really solved the problem. I was able to relieve myself, train and play â€,
“It started a deep dive into micronutrition and I noticed this glaring gap in sports nutrition.”
After years of research, he launched Pillar Performance in 2020 – which sells micronutrition products. The products help with sleep and recovery, energy levels and immune protection.
Mr Fitzpatrick said their professional triple magnesium magnesium would help those returning to the gym.
“The product will help relieve muscle pain and general feelings of fatigue. We have succeeded in developing a very effective magnesium which will also help in the fight against insomnia. For those who train very hard, this can be incorporated with BCAAs and protein, â€he said.
Top tips for avoiding muscle soreness at the gym
Flow Athletic Founder and Director Ben Lucas has provided some of his best tips for preventing muscle soreness in the gym.
Eat a nutritious diet
“When you lift weights your muscles tear, repairing this muscle tissue then helps your muscles to become stronger and your physique improves. Therefore, if you want to reduce muscle pain, you need to replenish the nutrients that have been drained from your body during training. Eat a diet high in protein, high in micronutrients such as leafy greens and also contain some healthy fat and carbohydrates. This will help to replenish your body so that you recover more quickly.
Myofascial release
“Myofascial release is stretching, using a foam roller or massage gun to help release your muscles. I highly recommend doing some stretching or rolling most days, especially the days you’ve been working out. This will keep you from feeling sore, stiff and tired.
Therapeutic massages
“As a runner, I really like the Normatec boots, which are basically boots that go up to the top of your thighs and massage you deeply. They are amazing, but if that is not your thing, check out services like massage, acupuncture, infrared sauna. Anything of this nature will help release your muscles and support this lymphatic system.
Hydrate
“One of the main reasons people have pain for an extended period of time is that they are dehydrated. Make sure you drink plenty of water, and in some cases, especially if it’s hot, consider a hydrolyte, coconut water, or something of that nature.
Micronutrients
“I always completed while training most of the time and of course I used to play NRL at a high level. The main thing for muscle recovery is to have good magnesium, but because I am a runner I also need to take care of my joint health. I use Pillar Performance’s Motion Armor because it contains a unique blend of eggshell membrane and curcumin, both of which are great ingredients for reducing inflammation, especially around the joints.