Starting an exercise regime for weight loss can be stressful as your muscles and joints adapt to the new demands put upon them. Most people find the first few sessions of exercise – whether running, gym work or just brisk walking – are the most troublesome. However you don’t need to suffer aches and pains in silence as there are steps that can be taken to ease these niggles.
Those that favour pounding the pavements may find their knee and ankle joints can feel achy with almost a throbbing sensation. This is usually just a low grade inflammatory reaction to the extra impact through the joint and can be eased by the standard RICE regime (Rest, Ice, Compression, Elevation). Applying ice and keeping the feet elevated helps flush fresh blood into the area to stimulate an anti-inflammatory response.
Those who prefer gym exercises such as abdominal crunches, press ups or classes such as step aerobics quite often suffer from something known as DOMS (Delayed Onset Muscle Soreness). This can be alleviated through a number of different methods such as massage, gentle stretching and applying warmth. Have a hot soak at the end of the day, a deep bubble bath, which helps to relax tight, aching muscles. Sore muscles don’t necessarily mean you have to stop exercising, and for people keen to keep moving forwards once they’ve caught the exercise bug, muscle relaxants applied directly to the muscle will ease soreness by increasing blood flow to the area. Their analgesic properties ease muscular aches.
When starting any exercise regime always seek advice from your doctor and follow the advice of a trained fitness expert. Exercising for weight loss can be challenging and frustrating so it’s always worth respecting your body and allowing it time to recover. usually advise exercising every other day so your body can adapt to the new strains put upon it. Treat your ‘off’ day as a recovery day where you muscles and joints are preparing for their next bout of exercise – that way your body will respond and you can continue your weight loss goals and hopefully avoid injury!
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