If you’re reading this, chances are you’ve recently started working out and are now experiencing some serious body pain after your first day of the gym. Don’t worry, you’re not alone! Many newbies to the gym feel this type of pain, and it’s completely normal.
So why does it pain after the first day of the gym? When you exercise, you cause microscopic tears in your muscle fibers, which is what helps build new muscle mass. The pain you feel is the result of inflammation and soreness as your body begins to repair these tiny tears.
But don’t let this pain discourage you! In fact, it’s a sign that you’re pushing yourself in the right direction. With that said, we understand that it can be tough to continue with your gym routine when your body is screaming in pain. That’s why we’re here to provide some tips on how to reduce muscle pain after the first day of the gym and find relief from the gym workout pain.
So if you’re wondering why body pains after the first day at the gym or experiencing pain after a gym workout on the first day, this blog is for you. Let’s dive in and find out how some simple tips can help you overcome gym pain and keep crushing your fitness journey!
Warm Up Before Workout
Always make it a point to warm up before you start your workout. Take 10 – 15 minutes before the workout to prepare your muscles through some stretching exercises, followed by a simple aerobic activity (like a brisk walk). This will ensure proper blood circulation to the muscles, which in turn helps with gym pain relief while working out and aids recovery.
Learn The Right Way to Do Your Workout
A lot of beginners wind up with first-day gym pain and experience sprains and strains after the first workouts because they don’t have the right form or technique in using a machine or doing their weight training at the gym. So, here’s how to control body pain after the gym’s first day — always observe the right way to use the machines and weights, or if you can, ask one of the trainers at the gym to teach you before you do it on your own. This should help you avoid soreness and pain from improper form. It is also important not to overdo it when you first start out!
Cool Down and Stretch It Out
Stretching adequately is an often-ignored part of the routine and this can cause a lot of pain after the first day of gym. Be sure to make time to work on flexibility and stretching during your session. At the end of a workout, cool down to bring down your heart rate, and follow this with some good stretches. Stretching is the one way you can stop the vicious cycle of tightness and contraction brought on by muscle spasms and soreness.
Use An Ice Pack
If you’re feeling the pain and aren’t experiencing any other worrying signs like heavy swelling or extreme pain, an ice pack can be applied to soothe sore muscles. Ice packs can ease body pain after the first day of the gym — the remedy is simple and effective. For extreme after-effects of a workout, consult your doctor.
To strengthen damaged muscles, your body needs fluids. In order to keep yourself adequately hydrated; you must drink about 230 ml of water for every 15 – 30 minutes of exercise. If you skip drinking water or drink fewer fluids, your soreness will not only feel more painful but also take longer to time for gym workout pain relief.
Eat The Right Food
In order to repair your muscles from anything, be it first-time gym pain or anything else, your body requires the right nutrition. Consuming protein before working out increases muscle protein synthesis and consuming protein post-workout is a must as it gives your body the nourishment it needs to repair the muscle damage. Carbohydrates are required to provide energy for your next workout. Eating an overall balanced diet will ensure that you recover faster from pain after the first day of gym.
Stay Active With Gentle Workouts
When you experience body pain after the gym’s first day, it can be tempting to just take a day off to rest. Don’t do this. It will only make you feel more sore. Instead, get that blood pumping and use your muscles to ease off the gym’s first-day pain. Try an alternative gentler workout like swimming, cycling, or taking a walk the next day instead.
Get A Massage
For those with delayed onset muscle soreness (DOMS), which may happen when you start a new exercise regimen, a massage can help wash away a lot of the first day of gym pain. Research has shown that getting that massage after a workout can significantly cut the gym body pain and soreness experienced and may also help with post-workout recovery of the muscles by improving tissue regeneration.
Get Adequate Rest
The most effective remedy for body pain after the gym’s first day is to rest and give your muscles time to recover. Sleep gives your muscles a much-deserved break and helps them recover from the exercise. Those who engage in intense workouts need more rest compared to the ones who don’t. During sleep, the body produces hormones and chemicals that aid muscles with gym pain relief and recovery. This speeds up the healing process.
Apart from following these tips for faster gym workout pain relief from muscle soreness, it is also necessary to take note of the things that must be avoided. You must reduce or avoid the consumption of processed foods while working out. You must also avoid alcohol and tobacco usage as they may impair your muscles’ ability to recover soon. So, you won’t have to search for how to reduce body pain after the first day of gym.
Pain Relief Remedies for Post-Workout Pain
There’s no need to grin and bear the first-day pain of the gym without treating it. It may hinder your progress and affect your motivation to return to work out the next day. Use a pain relief cream or gel like Omnigel to help soothe aching muscles, ease the body pain after gym first day, from sprains or overworked or strained muscles, and even relieve some of the pain from an injury (if you’re unfortunate enough to hurt yourself) after your first day of a gym workout. This pain relief remedy helps ease stiffness and inflammation, giving you fast-acting and lasting gym pain relief.
In summary, experiencing body pain after the first day at the gym is normal, but it shouldn’t be a hindrance to your workout goals. If you know why it pain after the first day of gym, it becomes easier to be cautious. Also, there are several remedy options for body pain after the gym’s first day that you can try to alleviate the discomfort. With the right preparation and post-workout recovery techniques, you can reduce the pain after the gym workout on the first day and speed up the healing process. Remember to warm up before exercising, stretch adequately, eat the right foods, stay hydrated, use the right form during workouts, and get enough rest. Also, don’t be afraid to use pain relief remedies like ice packs or pain relief creams like Omnigel. Now you know all about how to reduce muscle pain after the first day at the gym.
By following these tips, you can have a pain-free workout experience and achieve your fitness goals.