Health and Fitness

Even if you feel great after a workout, next-day soreness caused by inflammation from tiny tears in your muscles can still creep up. Exercise physiologist Declan Connolly, PhD, weighs in on how to avoid aches.

START SLOW ------Warm up for 8 to 10 minutes before each workout to gradually raise you heart rate and body temperature. "Warm muscles are more pliable, so you cause less damage," explain Connolly. To step up your routine without paying for it later, do 6 sessions at the same level before increasing intensity.

DRINK CHERRY JUICE-------Dark and red coloured fruits such as cherries, strawberries and grapes are rich in anti-oxidants and other phyto-chemicals that can counter inflammation and soreness  in the muscles. Drinking the juice of these fruits regularly can help in reducing muscle soreness.

 ICE IT----Cold temperatures reduce swelling, which can minimise future pain. Connolly recommends icing joints for 15 minutes immediately following exercise.