How to ease soreness after exercise
Brad McIntosh, a Doctor of Physiotherapy, shares his tips on decreasing inflammation and joint swelling caused by exercise.
As we get older, exercise remains important and vital to maintaining fitness, muscle mass and bone density. But as we age, so do our joints, and the weekly tennis match or Saturday morning walk can leave us swollen and in pain.
Here are five things you can do to decrease inflammation and joint swelling caused by exercise:
1. Ice is nice
For quick pain relief, the best remedy lives in your freezer. Keep a gel cold pack or a bag of frozen peas or corn in the freezer so you always have quick relief on hand. Wrap the cold pack or frozen vegetables in a towel and apply to the painful joints for approximately 20 minutes. This can reduce swelling and ease the pain by numbing the nerves around the joint.
2. Shower power
The morning after exercise can be especially painful because as we age we experience a decline in tissue flexibility and joint mobility. Joint pain is increased when our muscles and tendons are stiff. Start your morning with a long, warm shower to increase blood circulation and relax muscles. Heat packs can also be used on isolated areas throughout the day.
3. Warm up, cool down
If you skip the stretch after exercise you’ll likely pay for it later. Tight muscles resulting from exercise will impact normal movement patterns and limit full joint movement. This can add extra pressure on your joints and lead to additional inflammation, resulting in more painful joints. Stretch out before and after physical activity to relax muscles and prevent increased joint pain from exercise.
4. Let’s get physical… therapy
If you’re experiencing pain that cannot be eased with ice or heat packs, it’s probably a good idea to go and see a professional. Physiotherapists are experts in human movement and can give you exercises, stretches and advice to help alleviate joint pain and increase movement and flexibility.
5. Get fishy
Omega-3 fatty acids, found in fish and fish oil capsules, helps to reduce inflammation and joint swelling. Fish also generally contains fewer calories than other meats, so try to combine fish such as salmon into your diet – or take a Blackmores Odourless Mini Fish Oil daily to reap the health benefits without the fishy smell or aftertaste.
Tell us in the comments below, how do you recover after a tough workout?