You may have done the hard work sweating it out, but how you treat your body in the minutes and hours after you exercise has a direct effect on DOMS (delayed onset muscle soreness), strength, growth and injury prevention. So remember these post-workout necessities to maximize your efforts and get the most out of exercising!

Cool Down – Don’t make a dash for the exit after your last rep or mile. It’s crucial to keep moving and cool down slowly to prevent aches and pains. Incorporate a 5-10 minute cool down with a good stretch to help muscles rebuild, grow and prevent DOMS.

Hydrate – When all the fun and hard work is over, no doubt you’ll be ready for something to drink! Not only is a cold glass of water refreshing, but importantly will restore your fluid levels helping your muscles to recover.

Shower – Yes, pretty obvious I hear you say! However, try blasting sore muscles with cold water to prevent inflammation and finish by soothing with warm water.

Eat – Our body craves carbohydrates and protein after a workout. The carbohydrates will renew your energy, while the protein helps repair torn and stretched muscles. Try a banana and a handful of almonds or apple slices dipped in peanut butter.

Foam Rolling – A great method to increase bloodflow and circulation, to work out any knots and help soothe muscles. *Warning* Don’t expect your usual relaxing massage – this may hurt!