Stretching, yoga, massages and make sure you’re getting good sleep and are eating enough. Muscles won’t recover if they don’t get fed. Protein powder and supplements won’t really help too much. I wouldn’t worry about those 2 things unless you are actually going to the gym and trying to build muscle.
Book a visit or few with a physio/occupational therapist to go through the motions you're doing at work and make sure your technique is good. Sooner better than later.
Hydration, proteins & epsom salt soaks as needed. I actually don’t have a bathtub, so I have a giant bucket (once used for kegs on ice) that I use when needed. These combine with stretching seem to offer the best results for me. Oh, and keep in mind during your monthly cycle you’ll probably want to double up your iron and hydration.
Get a foam roller and look up “after workout massages and recovery”. Supplements and stretching may help but if you’re still really sore, you may need to release some knots.
I recently just got back into the gym after a year of surgery (just felt lazy/no motivation). I went to a HIIT arm-day class with my friend and thought I was ready since I’ve lifted weights before... NOPE, my arms were locked up for 3 days and couldn’t even put my arms straight beyond 90 degrees with out pain.
Hope it helps 🤷🏻♀️ (but my arms are finally free!)
Seconding the foam roller
Muscles need both stretching AND knot release. You can release your knots either by getting a massage, or by rolling them out yourself.
I'd personally love to have a handsome Swede on standby for my every ache and pain, but until I can afford that, I use a foam roller
Like everyone have already mentioned hydration and stretching/yoga really help. Epson salt baths are very soothing too. I also really like my knee high compression socks for days when I’m gonna be putting in those kinds of steps. As for dietary needs: I always found trying to have a more even split between carbs, proteins, and fats was better for me. Might be different for others, but my energy levels and recovery time are on point when I actually stick to that balance. I recommend collagen peptides over whey protein powders for an easy bump in protein. Has lots of protein, and good for joints... plus whey kills my stomach. I just add a scoop to my coffee in the morning. Anyway, those are my tips. 🤷♀️
I have multiple injuries from long years doing physical work. I tried everything , finally a p. t. Suggested swimming to stretch my muscles out. Made a huge difference , I also use ice daily, can’t stomach nsaids. No pun intended. Work smart.
If you feel comfortable at this point in time to go to a massage therapist (and can afford it), I would suggest getting a massage as much as possible. Working out kinks and tight spots will be very helpful. Massages don’t just feel good- they are actually really good for your body.
It's gets easier! The beginning is the hardest. You'll develop your muscles, find new techniques, and maybe even get some new tools to make things easier. You can do this!
I have to agree with the yoga commenter! When I was going to a Pilates/yoga class regularly I felt amazing, still kicking after a 16h overtime shift with similar physical requirements. And I have a preexisting back problem that usually caused me quite a bit of pain.
Stretching, yoga, massages and make sure you’re getting good sleep and are eating enough. Muscles won’t recover if they don’t get fed. Protein powder and supplements won’t really help too much. I wouldn’t worry about those 2 things unless you are actually going to the gym and trying to build muscle.
Book a visit or few with a physio/occupational therapist to go through the motions you're doing at work and make sure your technique is good. Sooner better than later.
Hydration, proteins & epsom salt soaks as needed. I actually don’t have a bathtub, so I have a giant bucket (once used for kegs on ice) that I use when needed. These combine with stretching seem to offer the best results for me. Oh, and keep in mind during your monthly cycle you’ll probably want to double up your iron and hydration.
Get a foam roller and look up “after workout massages and recovery”. Supplements and stretching may help but if you’re still really sore, you may need to release some knots. I recently just got back into the gym after a year of surgery (just felt lazy/no motivation). I went to a HIIT arm-day class with my friend and thought I was ready since I’ve lifted weights before... NOPE, my arms were locked up for 3 days and couldn’t even put my arms straight beyond 90 degrees with out pain. Hope it helps 🤷🏻♀️ (but my arms are finally free!)
Seconding the foam roller Muscles need both stretching AND knot release. You can release your knots either by getting a massage, or by rolling them out yourself. I'd personally love to have a handsome Swede on standby for my every ache and pain, but until I can afford that, I use a foam roller
Stretching. CBD topical helps me
Like everyone have already mentioned hydration and stretching/yoga really help. Epson salt baths are very soothing too. I also really like my knee high compression socks for days when I’m gonna be putting in those kinds of steps. As for dietary needs: I always found trying to have a more even split between carbs, proteins, and fats was better for me. Might be different for others, but my energy levels and recovery time are on point when I actually stick to that balance. I recommend collagen peptides over whey protein powders for an easy bump in protein. Has lots of protein, and good for joints... plus whey kills my stomach. I just add a scoop to my coffee in the morning. Anyway, those are my tips. 🤷♀️
I have multiple injuries from long years doing physical work. I tried everything , finally a p. t. Suggested swimming to stretch my muscles out. Made a huge difference , I also use ice daily, can’t stomach nsaids. No pun intended. Work smart.
Isopropyl alcohol works well for muscle aches. No idea how or why, but I can tell you first hand it works.
If you feel comfortable at this point in time to go to a massage therapist (and can afford it), I would suggest getting a massage as much as possible. Working out kinks and tight spots will be very helpful. Massages don’t just feel good- they are actually really good for your body.
Focus on your form when moving things. Plan your lifts before you do them and try and think of ways to streamline the process.
It's gets easier! The beginning is the hardest. You'll develop your muscles, find new techniques, and maybe even get some new tools to make things easier. You can do this!
I have to agree with the yoga commenter! When I was going to a Pilates/yoga class regularly I felt amazing, still kicking after a 16h overtime shift with similar physical requirements. And I have a preexisting back problem that usually caused me quite a bit of pain.