After I wrote my post 5 tips to prevent muscle pain, I started to think about it. There are more tips I can give you. I find muscle pain really annoying so I would like to tell you what else I do to reduce the chance. Below are 5 more tips to reduce the risk of muscle pain. 

Warming ups and cooling downs
These are often underestimated, but warming ups and cooling downs are very important to reduce the risk of muscle pain and injuries. It doesn't have to be complicated. A warming up does not have to take half an hour. A warming up often consists of quiet movements, stretching, sport specific movements. If you want to read more about this, read my post about the importance of a warming up.

Get the right training schedule
If you have been exercising for a long time, you know what your body can handle and how you can regulate your muscle pain. This is often unknown only as a novice athlete. Make an appointment with a personal trainer, physiotherapist or do your own research for starting schedules. When you slowly increase weight, speed or distance, there is less chance of muscle pain. If you are interested I can also set up a free beginner schedule. Please message this in the comments if you would like this.

Do different exercises per muscle group
In the beginning this will give more muscle pain, but as long as you do 2 or 3 exercises in a controlled manner with a light weight, your body will also get used to the different loads and pressures. When the body gets used to this, the muscle pain will also decrease later. Of course only you know your own body, so only do exercises that make you feel good.

Massage
Massage is a good way to temporarily relax tense muscles. Of course you cannot get a massage after every training session. This will add to the costs. I bought a massage gun. I am massaging myself with this after every workout. This does wonders for me.

Heat
Take a warm shower. A warm bath, warm compress, infrared lamp or a visit to the sauna also warm the muscles. This improves circulation and waste products can be removed more quickly. This will reduce the risk of muscle pain.

In case you didn't read my last post '5 tips to reduce muscle pain' then read in my my blog. Thank you.

Questions, feedback or ideas for new posts? Message me.

Kind regards,

Sascha Bargi BSc. Pt. & MSc. Ost. in training