Fitness, Health and Wellness

Swimming is an excellent form of exercise, and it's a fun leisure activity you can engage in all year round. However, like any other form of workout, you may experience a few frustrating episodes of leg pain and cramps after swimming. There are a number of factors that can be attributed to getting leg pain and cramps after you've finished swimming. From lower legs that are not adequately conditioned, to being dehydrated, there are multiple causes for those dull aches in your leg muscles and the cramping that takes place just after a couple of laps in the pool. If you find yourself constantly wondering 'why do my legs ache after swimming', you've come to the right place as we shall explore some of the leading causes of leg pain post swimming together with what you can do to overcome it. Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. Why do swimmers get muscle pain? Lack of conditioning One of the main causes of leg pain is the lack of conditioning. If you haven't been exercising for a while, your muscles don't have the endurance they need to keep going for an extended period of time. Hence, the first few times you swim, you'll probably experience some soreness or fatigue in your legs toward the end of the workout. That's normal, as long as it isn't severe enough that you can't swim anymore. Muscle fatigue due to overuse Swimming is a great full-body exercise and a fantastic cardio workout. However, swimming can cause some serious muscle aches and pains in the legs due to overuse and fatigue because of its repetitive nature. Swimmers have a higher risk of developing a condition known as exercise-associated muscle cramps, or EAMC[1] due to constant overuse. Strengthening your muscles and learning when to give them a break is vital in order to prevent overuse injuries. Dehydration Dehydration may cause you to experience leg cramps while swimming because you have not replaced the fluids lost from your body due to sweating during the workout. Dehydration also reduces the amount of oxygen that is able to get around the body, which can cause your muscles to experience fatigue more quickly. Leg muscle tension during swimming Constantly trying to point your toes during kicking may create tension in your calf muscles and lower legs. Persistent tension can lead to cramping and calf pain after swimming.[2] The good news is that you have the power to prevent these issues from happening or keep them from getting worse. Incorporate some of the following measures to alleviate muscle fatigue and avoid getting those achy legs after swimming. How to recover fast after a swim? Stay hydrated - Drink plenty of liquids in order to prevent dehydration. Replacing fluids lost during exercise with fluids containing electrolytes is one way to avoid dehydration from causing leg cramps. Proper warm-up - Make sure to warm up before you start swimming. If you do not warm up your muscles prior to a workout, they are much more likely to suffer from cramps and other injuries during exercise. Adequate stretching - Regular stretching can also help prevent cramping by improving flexibility and preventing tightness (which can lead to cramping). Stretch out your hamstrings by touching your toes while standing up straight. Lean forward from the waist and stretch out your back by touching your hands to the ground in front of you or reaching behind your back. Leg strengthening exercises - It's important to know how to strengthen your legs for swimming. Strong legs are less prone to injury and more capable of handling intense workouts. Squats are great for stronger legs. Squats work your legs and lower back, two areas that often suffer from swimming-related injuries. They also help improve your balance, which is essential for swimmers. To do this exercise, stand with feet hip-width apart and place hands on hips or hold a weight plate across your chest. Slowly bend your knees as if sitting down until the thighs are parallel to the floor. Then return to a standing position. Body conditioning - Swimming is a full-body workout that targets the arms and exercises the shoulders, abs, and legs. If you don't strengthen the rest of your body, you may end up with muscle soreness and pain that can affect your ability to swim comfortably. So, it's important to strengthen your arms and core in addition to your leg muscles before taking on a challenging swim workout. Planking, leg raise and the bridge are ideal strength exercises for swimmers as they help strengthen the arms and the core muscles. Incorporate different forms of therapy: For immediate relief from leg pain after swimming, try icing your legs for about 15 minutes with an ice bag or cold compress. Use a compression device that can improve blood circulation and oxygenation. SPRYNG leg compression wraps are the perfect post-workout recovery tools for active recovery from swimming.[3] These portable and easy to wear recovery tools can help your sore leg muscles alleviate pain as you get on with the rest of your day.   [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445088/ [2] https://pursuitathleticperformance.com/2015/do-your-calves-ever-cramp-when-swimming-heres-why/ [3] https://myswimpro.com/blog/2017/11/10/recovery-for-swimmers-what-you-need-to-know/

Have you been experiencing persistent leg pain for no reason? Ever wondered why that is? It may be hard for you to understand why you have this kind of pain in your lower legs. Your doctor may tell you that you just need to rest and avoid vigorous activity. Whatever the cause may be, there is no need to continue enduring leg pain. With the correct information, you can get better at treating that random pain in the leg you get for no reason. What causes leg pain for no reason? There are many reasons why you may experience swollen legs and pain for no reason. Maybe you have been exercising for a couple of hours a day and are now experiencing pain in your lower back or other areas of your body. Here's a look at some of the most common causes of random leg pain that you have not been aware of: Varicose veins Have you ever had trouble sitting or standing for long periods? Does it become painful in these positions? Do you notice bluish-grey swollen patches along your legs and thighs? If so, you may have a varicose vein problem. Varicose veins are caused by poor blood circulation due to prolonged standing or pressure on your legs, resulting in the deoxygenated blood pooling in your veins. As a result, the veins get enlarged and stretched, giving out the bluish knotted appearance beneath your skin.[1] Treatment for varicose veins includes the use of compression devices that can promote blood circulation in your legs, thereby preventing it from getting pooled in one place. If you think you have such a condition you should consult a medical practitioner to understand the best form of treatment. Leg cramps  You know that awful feeling of your muscles tightening and contracting involuntarily out of nowhere? We all have experienced leg cramps at some point, but they usually resolve within several seconds to a few minutes. The most common reason for leg cramps is dehydration. This is why it is mainly felt during or after a workout (especially in hot or humid weather). But there are instances when your leg muscles ache long after the cramp has subsided. This is due to micro-tears that transpire within your muscles during those strong contractions. Therefore, even if you think your leg muscle pain is for no reason, this might be the actual underlying cause. It is essential to stretch out your muscle, help it relax and use massaging and compression tools that can encourage faster recovery. DOMS Are you suffering from a case of the dreaded DOMS or delayed onset muscle soreness? If you have been working out hard and following a fairly strict routine, there may not be any apparent cause for your pain - or at least there shouldn't be. Pursue a logic-based approach to your training regime. There may be an excellent reason why your muscles feel sore - perhaps you have been overtraining or over-stressing your body before an upcoming activity. If this is the case, you're very likely experiencing DOMS or delayed onset muscle soreness. What is delayed onset muscle soreness, you may ask. Delayed onset muscle soreness (DOMS) is generally felt 12 to 24 hours after exercise, and it makes your leg muscles feel stiff and tender to the touch and may radiate pain at times.[2] What causes delayed onset muscle soreness (DOMS)? Overused muscles are most often the cause of DOMS. This is common for those that engage in strenuous workouts that lead to microscopic tears in the muscle fibers. As the body begins to repair the damages, it leads to inflammation in the areas with the muscle tears, which results in pain experienced during the days that follow the strenuous workout. This is a natural process, and unless the discomfort lasts for weeks or months, it does not require medical attention. While some people believe that a lactic acid buildup causes delayed onset muscle soreness, it is essential to state that this is misinformation and should not be a cause for concern.[3] Treatment for delayed onset muscle soreness is simple, and it can mostly be treated at home. Activities such as light stretching, foam rolling, steam baths and massages can help recover from delayed onset muscle soreness. It would be helpful to use a compression device, the likes of Spryng compression wraps, that can promote the oxygenation of blood in your feet and legs to help your sore muscles recover faster. Calf muscle strain Most commonly experienced among those that engage in sports, the pain level of calf muscle injuries can vary based on the type of injury.  A mild injury otherwise known as a strain can go unnoticed during your busy day.  Calf muscle strains are caused by sudden pressure being applied to your foot, usually in sports that require bursts of speed, such as basketball or tennis. You may sense the occasional twinge of pain or a feeling of discomfort in the affected area. You might even feel a tugging or pulling sensation in your lower legs. If you experience calf pain in your legs for no reason, this may be a cause and it usually requires rest and relaxation to heal. Use an ice pack on your sore muscles and alternate it with a heating pad, and give it quality rest time to recuperate. Shin splints A type of overuse injury, shin splints take place when bones and muscles of the lower legs get pulled and irritated, causing inflamed, swollen and painful legs. This is a common occurrence among athletes as they experience repeated stress on their shin bones.  It is important to apply a cold compress 3 to 4 times a day and rest your legs if you are experiencing this condition. Further to this, an active compression device the likes of Spryng can be used to increase blood circulation and treat inflammation thereby alleviating the pain in your legs.   References [1] https://www.nhs.uk/conditions/varicose-veins/causes/  [2] https://www.healthline.com/health/doms#symptoms [3] https://pubmed.ncbi.nlm.nih.gov/27409551/

Due to the rise in popularity of women’s soccer, it has been shown that more women are taking up the sport and becoming successful. It is vital that soccer players’ have a strong posterior chain to create balance between the front and the back of the body. This balance will not only help lead to improved performance on the field but can also play a major role in helping reduce the likelihood of injury either during a practice or while on the field. This is why we feel it’s useful to understand the importance of strength training for female soccer players. The best soccer players need a combination of speed, agility, and stamina to outlast their opponents on the pitch. It is an absolute must to focus on strength and power while working out so that your body remains strong and powerful.     Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and deals & get 10% off! Benefits of Strength Training For Female Soccer Players Muscle Mass Maintenance: Endurance and strength training for soccer players builds and maintains muscle mass which in turn signals your muscles to adapt and grow bigger or stronger depending on which muscles you train. Low Impact Cardio: Strength Training Is one of the best forms of Low-Impact Cardio as it focuses on compound movement. These movements involve more than one joint and muscle group and it is recommended that rest between exercises should be minimal. Weight Management: Strength Training is one of the major benefits of strength training for women as it supports weight loss and management and protects bone health.  Strength Training Tips Lunges are a great lower body workout for soccer players because they keep your upper legs strongand build muscle fast. Wall sits strengthen your thighs and quads and they protect the knees from injuries. Pushup are great because they increase upper body strength   Planking strengthens the core and the muscles on the back Sit-upsare great to keep the core strong and engaged   Best Exercises For Soccer Players  The workouts listed below focus on three key areas for soccer players: speed, endurance, and agility, which are three of the most demanding parts of the game.. (i) Speed These drills will help you accelerate more quickly so you can go past the defenders and reach those deep crosses for a spectacular finish.  Single leg squats  Squats are excellent for strengthening essential leg muscular groups like the glutes, hamstrings, and quads. Single-leg squats are a simple collection of leg workouts for soccer players at home that assist improve the power to launch yourself forward while sprinting. Dumbbell bench step-ups  Dumbbell bench step-ups, according to Tony Strudwick, Manchester United's head of health and conditioning, help strengthen the same muscle area that will be used while transitioning from a sprint to a jump for those wonderful set-piece headers. (ii) Weighted Sled Drags  The sled drag puts a lot of strain on your calves, glutes, core, back, and shoulders, which you employ to drive yourself forward. When it comes to acceleration, working these muscles hard has a large payoff because it boosts your power production and ground response forces. Endurance These exercises will help you develop the stamina you'll need to play in long contests. They will also assist you in avoiding the consequences of tiredness before the game is finished. Running Running is beneficial because it forces your body to push itself and strengthens your legs. When your legs are performing the majority of the effort, it also widens your airways, allowing you to breathe in more oxygen, boosting blood flow and providing an extra pump of blood to your legs, not to mention enhancing general circulation while you run.  Burpee Pull-Ups  Burpee pull-ups challenge your body by exercising a variety of muscular groups, including your arms, chest, quadriceps, glutes, and hamstrings. Burpee pull-ups are an excellent way to increase your endurance and fitness. They target a range of muscle groups and are suitable for people of all fitness levels. Lateral Band Walks   Exercises like band walks assist stimulate the glutes, which can help prevent injury and muscle fatigue. They can be done both before and after a game. Agility Great footwork, balance, and the ability to change directions rapidly do not happen by accident: they are the consequence of some focused gym time. Here are some drills to help you improve your technique. Medicine Ball Push-Ups  While push-ups may not be the first thing that springs to mind when thinking of agility, they are essential for strengthening your core. This helps your balance, allowing you to make those quick spins without falling flat on your face in the mud.  Lateral Hurdle Sprints  This drill can help you improve your footwork and avoid injury while jumping. It's also useful for preventing falls. Forward - Backward Sprints   Sprinting backwards and forwards helps you prepare for sudden changes in direction by training your body to move swiftly in any direction. Backward sprints, in particular, aid in the development of muscle memory for when you can't take your gaze away from an oncoming striker. Recovery In Soccer & The Importance of It Sprinting, jumping, shooting, tackling, and physical contact are all part of the game of soccer. Due to the exertion of these tasks, it may cause weariness. Our bodies can repair and prepare for the next training load during recovery. It facilitates our bodies to perform at their optimum. Soccer recovery stretches and an overall recovery period are critical for a player's physical and psychological well-being. Scientific evidence is growing to support the advantages of recuperation following strength exercise, which include (iii): Assists in the clearance of waste products from the muscles, such as lactic acid Returns the body to near resting levels Gets the body ready for the next round of exercise Allows you to continue to operate at high levels May help minimize your injury rate Reduces muscle soreness Click here to learn more about what causes muscle soreness during an exercise and how to relieve muscular ache afterward.   Recovery strategies Mobility work Cool Down Active Recovery With all the above in mind, we can certainly see that strength training is important when playing the game of Soccer. It is also doubly important that recovery be performed and done right as well in order to condition the body to play the sport at a very high level in terms of fitness and skill. Everything aligned and recovery exercises for soccer players in place, you can be sure of your body performing at its best in the game and you feeling great after every game played! Click here to learn more about Active Recovery and how Muscle Recovery Tools Aren't Just For Athletes.    References:   https://www.fitnessfirst.co.uk/inside-track/fitness/the-best-gym-workouts-for-footballers/  https://www.fitnessfirst.co.uk/inside-track/fitness/the-best-gym-workouts-for-footballers/ https://fit4football.co.nz/physical-conditioning/recovery/

Training goals are so rewarding, and when you see the results in form, it's hard to think of giving yourself a break. You've worked hard to find the rhythm of working out daily and are proud to say it's now part of your daily routine. The thought of undoing a habit you've worked on so hard to instil, just so that you can have a rest day, is unnerving. Do you even need rest days? Given that so much of life today feels chaotic and overwhelming, exercise is a much-needed distraction, a grounding stress relief and a controllable piece of reality. Hence you may be wondering whether you should take a day off from working out. However, you've been sensing something is different about your body. You've noticed subtle signs of fatigue you've brushed off. You've experienced a few sleepless nights here and there; so you caffeine it up during the day to get through., Now you're beginning to notice that your regular exercises seem harder than they used to be.   Is it possible that you're overtraining? Overtraining occurs when your body is exposed to more training stress than it can possibly recover from. If the body is not exposed to the rest it needs, the overtraining syndrome can occur. This can lead to more severe conditions that would result in you taking months to recover. If you are involved in training or fitness in any form or capacity, you are likely to experience signs and symptoms of overtraining. Effects of overtraining such as fatigue, increased hunger and the lack of progress can make people anxious[1]. This is where rest days come into play. A rest day allows muscles to replenish the body's energy stores, reduce muscle fatigue and prepare muscles for the next workout. During a rest day, cells called fibroblasts repair and build muscle tissue. On rest days, the body has the chance to remove excess lactate from the muscles[2]. Hence, rest days are crucial for those who work out regularly to combat the effects of overtraining. How can you tell if you should take a rest day? And how many rest days should you take? These are all valid questions. How often you should take a rest day depends on the severity of your condition. It is safe to assume 24 to 48 hours is sufficient to recover from regular workouts. As for the effects of overtraining on the body, there are a few signs and symptoms that you should look out for when routinely working out. Your body always sends you messages when it requires something. You have to watch out for those subtle signs when they appear.   Signs you need a rest day from working out  You feel tired and sore all over While it is normal to feel tired after exercise, fatigue occurs when the body has not fully recovered from your training. How long do muscles take to recover after a training session? Research suggests that muscle soreness peaks two days after exercise. Hence, a rest period of at least 48 hours is optimal for recovery and injury prevention, at least in competitive athletes, according to studies[3].   You're exhausted even after sleeping 8 hours a night Sit back and lay off the workouts for a day or two if you know that you are getting enough sleep but still feel exhausted. Give your muscles and your body a break to recuperate. Perhaps rethink your workout strategy and try a rest day and a good night's sleep before doing another training session[4].   You feel overwhelmed and stressed Maybe you're not looking forward to your training session. Just the thought of exerting more energy after the hectic workday you've experienced may be debilitating to your mind and body. This is a clear sign of being stressed and overwhelmed. If this is the case, it may be good to take some time for yourself to rest and unwind.   Your progress has come to a halt You notice that even though you've been pushing your limits, your progress seems to have slowed down. You know you are eating right and training with an expert, so what might be holding you back? Well, your body has likely been exposed to more training than it can cope with, so a rest day is what it needs to return to optimal condition.   You're unusually irritable Your body is exhausted after too many workouts, and you may notice that you are cranky. It is because your body is in a catabolic state, which means it is wasted. You're losing the body mass and muscle you've worked so hard to gain. Ensure you give your body and mind sufficient time for relaxation if this is the case.    How to speed up muscle recovery While it is essential to take a rest day, there are things you can do to help your sore and strained muscles to recover faster. Taking a relaxing massage would be ideal after a strenuous workout to ease up all those knots in your body. Better yet, using a muscle recovery tool like SPRYNG provides compression therapy for your sore muscles and improves blood circulation in your tired and strained leg to help you recover faster while at the comforts of your own home. The portable and easy to use device only requires 15 minutes to provide you significant relief from your strenuous workout. Nobody trains the same way, and no one reacts the same way to overtraining. So, you have to pay attention to different signs and symptoms your body gives out as a call for help. If your body feels fatigued, give it adequate rest and nutrients to recover. If your muscles feel strained, use techniques such as massages and leg compression therapy and if you want to reach your ultimate fitness levels, make sure your body is in its optimal condition.    [1] https://coconutsandkettlebells.com/signs-of-overtraining/ [2] https://www.medicalnewstoday.com/articles/rest-day [3] https://www.active.com/fitness/articles/how-many-rest-days-do-you-need [4] https://www.runtastic.com/blog/en/6-signs-find-rest-day/

There is absolutely no doubt that we have all experienced this. You’re well into your workout and suddenly there is pain building up in your muscles, a pain that you can’t shake. It makes you stop and ask, why? The worst part is that this ruins the pump and adrenaline rush of the workout! The reason that you’re feeling this way is because of the Lactic Acid buildup in your system.   What Is Lactic Acid? Lactic acid is produced in your muscles and builds up during intense exercise. It can lead to painful, sore muscles. Lactic acid is a byproduct of anaerobic metabolism, which is the process that relies on oxygen to turn food into fuel for the body. Lactic acid is not responsible for sore muscles after an intense workout. However, it is responsible for that burning sensation you experience caused by Lactic Acid Cramps while exercising.      What Causes Lactic Acid Buildup? People often experience high levels of the effects of lactic acid in muscles during or following strenuous exercise. This is called exercise-induced or exercise-related hyperlactatemia. "When someone is doing a lot of high-intensity exercises (Sprinting, Powerlifting, Agility training), it leads to a build-up of lactic acid in the muscle, which is then moved into the bloodstream," says Jessica Garay, PhD, RDN, FAND, an assistant professor in the Department of Nutrition and Food Studies at Syracuse University.   Is Lactic Acid Harmful? Contrary to popular belief, lactic acid although prevalent in the body, is rather harmless and tends to mind its own business so to speak. Even though the levels of lactic acid might increase during a particularly intense workout, it always returns to its normal measure once we decide to rest it out. Although innocent, lactic acid is often blamed for the end result of muscle soreness post workout when in actuality, this is more likely to be caused by Delayed Onset Muscle Soreness otherwise known as DOMS.  "Lactic acid buildup is not the cause of DOMS, though it may simultaneously occur within the same workout that ultimately produces DOMS," says Garay. To read more about DOMS, check out our guide to DOMS: Definition, Causes, Recovery & Prevention.     Effects of Lactic Acid Buildup In Muscles?  The Symptoms of Lactic Acid buildup may include any of the following (2): Nausea  Vomiting  Weakness  Muscle soreness or cramping  Burning sensation in the muscles  Rapid or shallow breathing  Shortness of breath  Numbness  Tingling  Yellowing of the skin or eyes    How To Get Rid of A Lactic Acid Buildup During Exercise?  Active Recovery Active recovery is a definite plus for your body as it helps reduce any soreness or stiffness in the body not to mention any possible inflammation or swelling caused by an intense workout. Active recovery also promotes an increase of blood flow around the body and can aid in the fast clearing up of any lactic acid that builds during a workout. While there are a lot of active recovery and muscle recovery tools, these are now available for everyone and not just professional athlete. Read more. Mid-Workout Massage A massage in between workouts will aid in pushing the lactic acid out of your muscles and help ease any uncomfortable symptoms. Heating Pads & Ice Packs Heating pads increase blood flow because it opens up blood vessels. Going from icing to heating reduces the lactic acid in the legs and the overall muscle pain after exercising. Applying ice for 20 minutes followed by heat for 20 minutes may be an effective regimen to help address muscle soreness following activity," says Christopher Hogrefe, MD, FACEP, sports medicine and emergency medicine specialist at Northwestern Memorial Hospital (3). Active Compression SPRYNG™ is an affordable, untethered, pneumatic compression wrap that through a patent pending wavetec™ compression pattern, functions as an active muscle recovery tool to aid in the reduction and recovery of the lactic acid buildup in the body after an intense or heavy workout.   How Do You Prevent Lactic Acid Buildup? Stay Hydrated Lactic acid is water-soluble, so the more hydrated you are, the less likely you are to feel a burn while you work out and cause lactic acid build up. Drink 8 to 16 oz. (236.6 ml to 473 ml) of water before you work out, then drink 8 oz. (236.6 ml) of water for every 20 minutes you work out. It is important to be constantly hydrated during a workout because hydration helps: Replenish any fluids that you lose when working out Rid your body of lactic acid Allow nutrients to create energy Relieve sore muscles Prevent muscle cramps Keep your body performing at optimal levels    A Stretch A Day Keeps The Lactic Acid At Bay Stretching or warming up before a workout helps the muscles relax and improves the circulation of blood to the muscles which relieves tension allowing for more flexibility when working out. This process reduces the amount of lactic acid that is produced overall and can also help get rid of any remaining lactic acid in the muscles from a prior workout or activity.   Breathe In, Breathe Out A good practice of breathing techniques such as breathing in through your nose and out through your mouth at an even and set pace will help in the delivery of added oxygen to the muscles. The extra oxygen slows down the process of lactic acid production significantly and releases any prior buildup of said lactic acid.   Diet Increasing the intake of magnesium Food rich in magnesium include nuts, legumes, and leafy greens. Taking a magnesium flake or Epsom salt bath is another way to absorb magnesium. It can also help to promote relaxation, boost energy levels, and relieve soreness   Foods with B vitamins  Leafy green vegetables, cereals, peas and beans, along with protein-rich foods such as fish, beef, poultry, eggs and dairy products  Food rich in fatty acids  Food that is rich in fatty acids such as fresh water salmon, walnuts, and corn oil help to reduce any inflammation in the body which actively lessens muscle soreness that is felt after a heavy workout. Fatty Acids also aid in quick recovery which means that you can get back into a workout faster and stronger. We have learnt that the buildup of lactic acid in muscles is not the most pleasant in terms of feeling especially when it occurs in the midst of a workout or run. However, even though there are no adverse side effects to the buildup it is unpleasant should it happen at all. It is important to take the steps and the precautions mentioned above to prevent or slow down the buildup of lactic acid so that you can carry on with your workout for longer and feel better. References:   http://read/https_www.insider.com/?url=https%3A%2F%2Fwww.insider.com%2Flactic-acid  https://www.healthline.com/health/how-to-get-rid-of-lactic-acid#hydration https://www.menshealth.com/health/g22638706/sore-muscle-recovery/  

At some point, you will need to make changes to your workout routine. Changing workout routine benefits include:  Avoiding a plateau in performance and results   Avoiding change may lead to a plateau in workout performance. When you do the same exercises all the time, your body gets used to the stress of the workout and becomes efficient. This may sound good, but this means that your body will not get stronger. It also means that you will burn fewer calories even though you’re doing the same exercises, meaning that you may reach a weight-loss plateau.1   Preventing boredom  Doing the same workout for too long can also lead to boredom. This may lead to you missing workouts or quitting altogether, thus delaying or preventing progress. Even if you are a very disciplined person who never skips a workout, boredom from doing the same workout all the time is something to look out for because it makes workouts less enjoyable.   Preventing overuse injuries  Change is also needed to prevent overuse injuries(2). When you do the same repetitive motions, such as running, you may experience repetitive stress injury. You need to change your exercises to allow overused muscles and joints time to recover. Exercising with damaged muscles and joints can lead to injuries and a decline in workout performance and progress.     Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and deals. When to change workout routine?  Though it is recommended to change your workout routine to maintain and/or improve progress, changing your workout routine too often can be counterproductive. After all, progress is made through consistency over a sufficient period of time.   Here are four main signs it’s time to make some changes to your workouts you need to be aware of:   You are not seeing results   You are losing interest in your workouts   Your workouts do not feel challenging anymore   You are always sore and hurt after workouts    How to switch up workout routine  There are many ways you can change up your workout routine such as:  1. Increasing frequency: for instance, you can increase your workout routine from 2 or 3 times a week to 4 or 5 times a week.   2. Increase intensity: you can increase the intensity of your workouts by adding weights, increasing reps, or taking less time to rest between sets   3. Change exercises: instead of doing the same exercise all the time, you can try a different exercise that works the same muscles. For example, you can do push-ups instead of crunches or burpees instead of jumping jacks.   4. Change your workout days: you can change the order of your workout days, like having a leg day before a HIIT workout day, for example.     Importance of recovery after workout  When planning your workout routine, be sure to include regular recovery days.   When you exercise, microscopic tears form in your muscle tissues. This could explain why, with each leg day, for example, you may be asking yourself the same question: why do my legs hurt when I exercise? This is why recovery days are important- it allows time for your muscles to repair and recover after workouts. Exercising with damaged or weak muscles is a bad idea as it can increase your risk of injury as well as reducing your performance.   Not only that, but recovery methods can also be sport-specific. Check out tips' footballers, snowboarders, and skiers. But wait, there’s more. Recovery isn’t just important post-workout or sports practice. Ever taken a long walk and found that your legs hurt afterward? Find out how to soothe the pain away from the comfort of your home.   Leg muscle recovery  In addition to taking a rest day, you can also use compression devices like SPRYNG to alleviate leg pain after exercise. Using SPRYNG is the best way to recover from leg day as SPRYNG helps increase blood circulation to the legs. Increased blood circulation is important because it allows muscles to repair faster and reduces inflammation. To learn more about SPRYNG, The Science of SPRYNG™ (spryngme.com)    (1) Getting past a weight-loss plateau - Mayo Clinic  (2) How to avoid overuse injuries – Mayo Clinic News Network