Lemak Health Is Geared Up for Fall Sports – Is Your Athlete?

Can you believe we are talking about a new school year already in session? Which means football and cheerleading practices, basketball tryouts, marching band practice and competitions, and wrestling matches are here.   Therefore, the team at Lemak Health wants to make sure your young athlete avoids injury both on and off the field when it comes to sore muscles.

Sore Muscle Prevention 101

Changing your exercise routine can increase your risk of suffering from sore muscles. So, while your athlete might have been running around this summer, swimming and playing with friends, that doesn’t mean their body is fully ready to head back to football or marching band practice. In fact, going back to a more structured exercise routine and changing your work out can put your athlete at a higher risk of experiencing sore muscles, especially during the beginning of the season.

Fortunately, there are ways to help prevent sore muscles in your young athlete.

For starters, it is important to utilize “rest” days through the week. However, you still want to try to also perform some light activity to alleviate any soreness from your work out. While rest is important, you should still consider taking a 20-minute walk or swim to help ease the stress of sore muscles.

In addition to rest days, you also want to promote rest “naps” in your young athletes. Rest naps should be taken around two hours after a practice or work out to help your athlete’s body repair itself.

You also want to make sure your athlete is staying hydrated during practice, through the game, and throughout every day of the week. Proper hydration can both combat sore muscles and prevent cramping, which can really cause your young athlete pain when a Charley horse occurs.

Although sipping on water throughout the day is best when aiming to keep your body hydrated, other beverages and even foods can help, including:

  • Cantaloupe
  • Cherry juice (once a week)
  • Coffee (but in moderation)
  • Grapefruit
  • Sports drinks (with electrolytes)
  • Strawberries
  • Vitamin C (like chili peppers, guavas, and citrus fruits)
  • Watermelon


Finally, if sore muscles do occur, consuming more protein can promote muscle recovery. For optimal results, try to serve your young athlete about 10 grams of protein before and after their practice and/or game to help reduce the risk of DOMS, or the delayed onset of muscle soreness.

Is It More Than Just Sore Muscles?

While sore muscles can be a sign of a good work out, they can also be a symptom of a more serious injury. Therefore, if you feel sharp, localized pain for more than a day or two, you might have damaged the muscle or connective tissue that needs medical attention.

Lemak Health is committed to improving life after injury. We believe that the whole body cannot be healthy unless each part is healthy. Contact us today to learn more about our leadership in the field of sports medicine and our focus on redefining health and wellness for athletes, active professionals, and youth. We can help get your athlete back into the game after an injury. www.lemakhealth.com