After nearly 12 months off due to injury I have returned to training.

We have all had that feeling when we roll out of bed and the effects of the previous days workout is felt.

Stairs are painful; the toilet seat feels as though it has been lowered and you need you daughter to do your hair.

So what is the solution to preventing these aches and pains?

Here are a few you can try to help you get through to the next workout.

Staying hydrated is imperative; our bodies need water for survival and a necessary part of daily function.

Becoming dehydrated can exacerbate muscle soreness and contribute to the stiffness we feel after exercise.

Water also helps to flush toxins from the body, so drinking during and after a workout can significantly reduce the tenderness we feel.

I like to get a massage to help eliminate some of the pain associated with a tough workout, although there are many things that can prevent us from doing this regularly.

The next best thing to relieve pain associated with exercise is through a foam roller or myofascial release.

This technique can relax sore and stiff muscles and help to break down the waste product that causes this discomfort.

I cannot emphasise enough how important this next step is.

STRETCHING.

When we exercise our muscles contract, as we are effectively shortening them.

By stretching we are returning our muscles to their natural position which helps to reduce the tight feeling we get after exercise.

Active recovery is a term used to help get the blood flow to those tired and sore muscles, without engaging in what we would regard as a normal workout.

For example, going for a brisk walk, easy ride or any other low impact workout can help shorten the duration of DOMS.

Along with increased protein intake, heat/cold therapies and Epsom salt baths, these all help to repair, rebuild and increase blood flow to the tired muscles.

If none of the above works, find someone that is happy to listen to your complaints, although it won’t help the situation it might make you feel a little bit better.

Written by Mount Isa's Vicki Nicholson