Exercise is critical to feeling great and staying healthy. However, sports injuries could occur without the right preparation and aftercare. Taking a few steps before and after every workout will also help you prevent muscle soreness. Here’s what you should do before and after any workouts for proper recovery.
What to Do Before Exercising
Eat a Snack
You need to eat to fuel your workout. A small, easy-to-digest snack is a great option if you haven’t had a full meal in a while. Toast with a bit of peanut butter or yogurt with granola will provide the protein you need without making you too full.
Warm Up
Warming up before your workout prepares your body to stretch beyond its typical range of motion, reducing your risk of exercise-related sports injuries. Even if you’ll be working out for only a short while, take a few minutes to stretch your arms, legs, and other muscles you’ll be using.
Hydrate
Water is key when it comes to being active, since sweating and panting can dehydrate you quickly. To prevent dehydration, drink around eight ounces 15 minutes before your workout. Bring your water bottle with you so you can sip from it as you exercise.
What to Do After Exercising
Cool Off
Cooling off can come in the form of a post-workout stretch or a cool, refreshing rinse in the shower. Stretching helps increase blood flow, improve flexibility and can help relieve tension and prevent soreness in the muscles. If you exercised in a particularly hot environment, a cool shower will help you cool down and stay comfortable.
Fuel Up
Eating is particularly important after exercising so you can replenish the fuel you used up. Meals with protein and carbohydrate are particularly important to help build muscles. Choose nuts, cheese, jerky, and eggs. If you’re on the go, a protein bar or shake will fill you up.
Whether you’ve experienced a sports injury or are just looking for the right guidance when it comes to your physical form and health, speak to one of the orthopedic doctors at Advanced Orthopaedic Associates in Bergen, Passaic, and Morris counties, NJ. Their compassionate team offers recovery services for sport injury and joint pain relief. They also assist with healthy weight loss. For more than 25 years, they’ve provided patient-centered care and relief from a variety of ailments. To make an appointment, call (973) 839-5700. https://www.advancedorthoassoc.com/sports-or-other-injuries/ to learn more about relieving sport injuries.
