July 01, 2018

Reducing soreness after exercise

To get fit, some muscle soreness is to be expected. However, that doesn't mean you have to experience severe soreness in the days after exercise. Reduce your risk of serious soreness by:

  • Starting easy — If you haven't exercised for some time, start with a five- or 10-minute walk. If you're on the tennis court for the first time in months, start with limited practice swings rather than a full match. With strength training, start with a weight you can very easily lift 12 to 15 times.
  • Increase increments slowly — Follow the 10 percent rule. If your brisk walk is 20 minutes daily and you decide to increase, walk 22 minutes each day the following week. Within five weeks, you'll have moved up to 30 minutes daily. The same rule applies to adding weight to a strength training exercise.
  • Listen to your body — Adapt your exercise routine to the needs of your changing body.
  • Use proper technique and equipment — Take a lesson or class to improve your form. Make sure your...