How Do I Prevent Sore Muscles and Joint Pain?

How Do I Prevent Sore Muscles and Joint Pain?

Experts used to recommend stretching before a workout to prevent sore muscles. Yet research has shown that stretching ahead of time doesn't do much to prevent soreness or injury. Frese says it's actually better to get in a good warm-up before you exercise and save the stretching for afterward, when your muscles are already warm.

A couple of natural substances have been touted for preventing sore muscles, including antioxidants like vitamin C. But check with your doctor before taking high doses of any vitamin. Serious exercisers might find relief from post-workout soreness by beefing up on protein. A study of marines found that taking protein supplements reduced sore muscles after intense exercise. 

Ease Into Exercise and Check With Your Doctor

One of the best ways to prevent sore muscles is by easing your way into your exercise routine. Start off with lighter exercise and gradually build up. Then you're much less likely to cause the microtrauma.

If you have a medical condition or you’re unsure about your health, check with your doctor before starting an exercise program. Your doctor can help you find an exercise program that’s safe and effective for you.

When you have joint pain, you may be tempted to curl up in bed. Actually, though, one of the best things you can do for your joints is to exercise. Our joints need to move to get nutrition. Weight-bearing exercises can help strengthen the muscles that support the joint. Just watch that you don't exercise to the point of pain.

It also can help to work with a physical therapist, who can show you how to exercise safely and how to maintain good posture so that you don't get injured or worsen joint pain.