If you are just returning to the gym or starting a new workout program it’s important to keep up your motivation. Unfortunately the majority of new gym memberships go unused. There are many reasons for this, but one major reason is due to injuries or chronic pain. There are a number of practices that will allow you to make the most of the gym, while keeping healthy. These tips are especially important if you are new to the gym, or returning after a long hiatus.

1. Always begin lightly with stretching and a light warm up to prepare your muscles and tendons for exercise. This enhances your range of motion and warms the muscles and joints, which makes you less prone to injury.
2. Drinking water not only helps you remain hydrated, it also helps prevent injuries. It’s important to drink water during and after working out.
3. Pay attention to your body. It’s common to over strain your body when you are new to exercise, or when striving for a new goal. If you experience any sharp pain or dizziness during exercise, stop immediately.
4. Recovery is as important as working out. Give yourself breaks to let your body heal and repair itself- so you’ll be fully ready for your next workout.
   
5. Remedies can help your body recover and repair. Take a remedy immediately after any injury or stress and repeat as necessary.

If it’s been a long time since you exercised on a regular basis, it’s very easy to do more than your body is ready for. It’s very common to overdo it and wake up very stiff and sore the next day.  Taking care of yourself and watching your pace is incredibly important at this stage.

These are some common remedies used for injury:

Arnica: One of the most popular remedies, Arnica is used for bruises, contusions and the first remedy for sprains and strains. This remedy can reduce swelling and relieve the pain from acute injuries.

Magnesia phosphorica: A major remedy for muscle cramps. These may come on as a sudden cramp if the muscles are overstrained. This remedy eases muscles spasms and cramps, particularly in the legs and feet.

Ruta Graveolens: The remedy can help with aches that being with excessive stress on the tendons causing issues like Tennis Elbow. You may experience tingling in the hand and stiffness, along with a bruised feeling that does not improve with movement. This remedy aids with knee problems like sprains, tendonitis, cartilage tears and bursistis.

Rhus Tox: Commonly called the Gardener’s remedy, this is a great remedy for over strain. This is a good remedy to consider if you wake up stiff and sore after working out. Muscle and joint stiffness sets in after resting, usually the morning after class. It often stiffens the lower back and may be caused by bending over a lot. The stiffness is improved with continued motion and responds well to local heat.

With an acute injury it is good to begin with a remedy in a 30C potency. Take it immediately after an injury, or pain, or after the intense new class you tried out. You may repeat the dose every 30 minutes or so, taking it less and less often as the pain improves.  If you do not feel improvement within two hours, try an alternate remedy. If the issue persists or worsens, contact your doctor. If you have chronic injuries or are prone to certain types of injury you should consider contacting your homeopath for a constitutional remedy.