When you finish a workout, your whole body can feel it. You can prevent and get rid of post-workout pain with just four easy exercises.
Whether you’re new to working out or a seasoned pro, there’s nothing like the ache that comes after a good run, fitness class, or a weightlifting session.
Usually, those tight muscles go away quickly. But sometimes, they can stick around and cause you trouble.
No one wants aches and pains to be there the next day. In our busy lives, sometimes it’s hard to give our bodies the kind of rest they deserve after an intense gym session.
We’re here to cut down on the time you spend in pain. Read on to find some easy exercises you can use to get rid of those aches and pains in your body once you leave the gym. That way, you’ll feel good no matter how many more hours you’ve got to be on the go.
Foot Exercises To Get Rid Of Post-Workout Pain
If you’re a runner, you know how much your foot hurts after you hit the pavement too hard. It can feel near impossible to let your feet recover. After all, you’re always going to be on them.
However, when your feet are in pain, there are exercises that you can do for your arch and ankles, that can provide you with immediate relief:
Roll Out Your Arch
If you have foot and heel pain, try rolling out your feet with a golf or tennis ball or even a marker.
This stretch is particularly useful if you’re suffering from plantar fasciitis. You might consider this stretch the equivalent of using a muscle roller on your foot.
You can also do this after a particularly intense run or jog to try to get ahead of any injury.
The American Heart Association recommends stretching your feet as a warm-up or cool-down if the pain is a problem for you.
Point And Flex
Another way to keep your foot and ankle in good shape post-run is with a simple exercise called “point and flex.”
This stretch is standard practice in the world of dance. Here’s how to do it:
- It starts in the sitting position with your legs open.
- From your position on the floor, point your toes outward and then back toward your body.
- Repeat as needed until you feel the soreness subside in your calf muscles and ankles.
Shoulder Exercises To Relieve Post-Workout Pain
Your feet are not the only part of your body that is sure to ache post-workout. One of the most common areas for post-workout soreness is the shoulders.
For many of us, our shoulders already hold tension throughout the day, so adding a particularly intense workout only makes the problem worse.
Here are a couple of exercises that can help you get rid of post-workout pain in your shoulders:
Rolling Your Shoulders
One easy way to release tension in your shoulders and neck is to roll your shoulders.
Rolling your shoulders involves swinging your arms back and forth until you can make a full 360-degree circle with them in one direction.
Once one direction of rotation is complete, you should switch and have your arms go back until you can again make a 360-degree loop.
This exercise is excellent for relieving tension in multiple spots in your body and helping you loosen up in general.
Rotating your arms and upper body will release tension in your shoulders and usually lengthens your neck muscles as well.
Overall, this stretch works to let those muscles relax and ease tension.
Another effective way to avoid soreness after a workout is to incorporate yoga into your routine.
Adding yoga to your life is excellent, in general, but if you’re not sure where to start, sun salutations are an optimal point of entrance.
Sun salutations are one of the more involved full-body stretches in yoga.
There’s no need to panic if you are a beginner, though. A sun salutation allows you to work at your own pace as you stretch.
Whether you use them before the pain kicks in to prevent it or after a workout to avoid lactic acid buildup, you’re sure to love this head-to-toe workout.
When The Exercises Don’t Work: The RICE Method
If you’re visiting this article after the pain has already set in, there’s no need to worry. You can still quickly recover from your pain using the RICE method.
The RICE method stands for rest, ice, compression, and elevation. It works for any part of your body and is excellent for post-workout soreness or any other injury.
Together with a little RICE for now, and preventative stretching for future soreness, you shouldn’t have issues anymore.
All in all, taking care of your body might seem overwhelming, but it doesn’t have to be. Use your muscles to your advantage and take the pain out of your steps with a few simple stretches.