One of the main challenges of participating in sport is the recovery time between sessions. It doesn’t matter whether you are a professional athlete or an enthusiastic amateur who competes against friends at the weekend; the aches and pains you experience afterward are shared by everyone.

While it doesn’t sound like much of a problem at first (aching can be a sign that your muscles are regrowing stronger), the longer it goes on, the more it can hinder your ability to play your favorite sport again in the immediate future.

These aches and pains can also make life uncomfortable if you have to work during your recovery time. No one likes having to climbstairs when your legs are burning or trying to carry shopping when your biceps are aching badly.

Therefore, it is important to find a lasting solution that enables you to recover faster and helps your muscles get stronger. In addition, by seeking a practical solution, you minimize the chance of suffering from an injury, which could sideline you from sport forever.

Here are a number of top tips you can use to minimize aches and pain after playing sport:

Have a massage to soothe your muscles

A great solution for aching muscles is a professional massage. If there is a particular area that is affecting you (such as your back or shoulders), you can relax the muscles through massage and ensure that blood and oxygen is circulating around your body as they should be.

As you may know, the more that blood and oxygen flow to your muscles, the ‘warmer’ they will be, and the chances of pulling a muscle are diminished. If you are new to a sport and are suffering from a particularly severe buildup of lactic acid after playing, massages may also be able to help.

Massages can be booked easily through sites such as

Remember to stretch

Another important tip to remember if you want to reduce aches and pains after exercise is to stretch properly.

It can be tempting to start playing sports as soon as you arrive at the facility, especially if you feel fit and healthy, but it can quickly lead to injury.

The stretches you need to do will depend on the type of sport you play, so be sure to research this further. Alternatively, you could ask a physiotherapist or a fellow participant.

Sleep can massively affect your muscle regrowth

You may not think it, but sleep can be a huge factor in the regrowth of your muscles after exercise.

If you don’t get at least eight hours of shut-eye, your body won’t have enough time to repair your muscles while you sleep. This will leave your body weakened, you will find it harder to build muscle, and you will likely experience more aches and pains than you otherwise would.

Take a warm shower after you finish playing

Lastly, be sure to take a warm shower or bath after playing sports. The warm water will relax your ligaments and muscles, helping you to reduce aches and pains.

Furthermore, a warm shower can help improve circulation, which is important for muscle health.

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