Getting Rid of Soreness Before A Game

Getting Rid of Soreness Before A Game

Muscle soreness is a common result of regular training especially overtraining for a particular sport. This is mainly due to the microscopic tears in the muscle fibers. The body should be allowed to rest for at least 48 hours before resuming any heavy physical activity, like participating in a game, to help avoid muscle soreness. However, the typical 48 hours of recovery is usually not met because of the game’s tight schedule. If you are feeling mild soreness or stiffness, this can still be relieved by doing some warm ups. Warm ups that can activate your muscles and get your blood circulation going will help reduce the tightness in your body. They can loosen up your muscles and prepare them for the physical activity that you are going to participate.

Here’s how to get rid of muscle soreness before going to a game:
  1. Make sure to warm up for about 30 minutes before a game starts. You have to begin your warm up routine very slowly and then increase the pace of your routine gradually as you feel the temperature of your body has risen up and your soreness begins to lessen. Don’t do any intense movements that may result to fatigue for your body.
  1. Do warm up exercises that matches with the movements of the sport you are playing. Doing warm up exercises that matches the movements of the sport you belong to will help in activating your muscle memory and in preparing you for the game. If for example, you are playing football, you can do some running or practice your passing routines.
  1. Be sure to start arming up with at least 10 minute of light cardio exercises. You can do light jogging or cycling if your sport relies primarily on your lower body. But if you full-body sports like basketball, you can use elliptical trainer the one with a moving arm handle. You can also try doing shadow boxing if you want to practice your hand-eye coordination.
  1. Make sure to perform static stretches for at least a few minutes after finishing your cardio exercises. Focus on the muscles that you feel some tightness and then stretch it slowly as to avoid over stretching it.
  1. Spend at least 5 minutes doing some movements in your sport without using any equipment. For example, baseball, you can practice your batting or pitching motion.
  1. Use the equipment you use in your sport for the remaining 10 minutes of your warm up routine.

Doing these exercises should be able to alleviate the soreness you feel before a game. By doing so, you’ll be able to play better and help reduce the risk of getting injuries.