Whether you exercise from home or at the gym, maybe you go for a morning run every day…You may at times get injured or have muscle fatigue. Amateur to professional level athletes all experience muscle fatigue at some point too.
Surprisingly, the people who tend to suffer the most however are those who are less active rather than the active ones. A lot of people think of professional athletes as much more likely to have problems with muscle fatigue and injuries, but this is not 100% the case. People who exercise or do sports casually or rarely are more prone.
It is important to understand and remember that when you are working out…you are slowly wearing down your joints, your muscles and burning all the energy that is provided to the muscles as well. Because you are not able to quickly replace the energy that is being used by your muscles during exercise… this causes muscle fatigue. And when our muscles are tired, we are unable to perform at optimum levels and this in turn may cause injuries.
Sports medical professionals know exactly how to help athletes reduce these injuries and recover from muscle fatigue. But since we are all not professional athletes, we need to look out for ourselves. Here’s a list of things we can do as a precaution to keep our joints and muscles at optimum performance for any kind of exercise.
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1. Set Realistic and Achievable Goals
Whether your goal is to run an extra 2km or swim extra 5 laps or lifting a higher amount of weights; setting the right goals that are obtainable and working from there will help your muscles gradually get stronger and therefore, prevent injuries. Take it slow if you’re just starting out on any exercise regime.
2. Plan and Prepare
Now, if you’re planning to begin exercising regularly (especially if you’ve been quite sedentary), do consult with your primary doctor first before starting any exercise program. This would ensure that you are in good health to start exercising and your doctor and you will be able to discuss and plan options to gradually prepare your body for this new change.
Next, after you decide what exercise or sports you’d like to do. You need to prepare to shop for some appropriate clothing or shoes, or equipment for what you plan to do. If you have previous injuries that may cause discomfort when starting to exercise again, make sure you have a brace, support or kinesiology tape to help you. We at TitanTape have some good bundles you can start off with.
3. Warm Up and Cool Down
Before you start your exercise or before any sports activity, make sure to do some warm-up exercise to get your muscles prepared. Simple warm up such as jogging on the spot or jumping jacks, squats and lunges will help.
And after your activity, it is always important to cool down your body and muscles by walking or doing some simple stretching exercise. Neck, arm, chest, spine and leg stretches will all help with muscle and joint recovery. Remember, if you are feeling any discomfort or aches, you can assist your muscle and joint recovery by using any athletes tape such as TitanTape. If you’re experience severe pain, seek medical advice.
4. Listen to Your Body
I cannot stress this enough… Always, always listen to your body. If you feel discomfort, pain, stress, just generally unwell when you’re exercising, immediately stop what you’re doing. Hydrate and rest. Take things slow and easy, and work up from there. Never try to be hero and never take a shortcut.
6. Get Enough Sleep
Helping your body recover in any way takes a good nights sleep. Having a deep slumber is essential to muscle and joint recovery. If you find difficulty falling asleep or getting a good night sleep, trying out some sleep aids can help. Please consult your general physician before taking any supplements.
In addition, if you travel a lot for work and exercise during your travels too, but find it difficult to adjust to the time differences during your travel because of jet lag – taking some sleep aid can help to establish normal sleep patterns which in turn will help with muscle recovery. Once again, seek consultation from your physician before taking any supplements.
With this muscle recovery and injury prevention checklist, we hope you will be able to start a more active lifestyle and move with ease confidently.