As January rolls in, so do our fitness goals and New Year’s resolutions. Preparing for success starts before your workout. Whether you are stepping into the gym for the first time, returning after a break, or starting a new fitness plan.
Starting strong can help you avoid problems like injury and muscle pain. This keeps you motivated to reach your goals all year.
Here is a comprehensive guide to preparing effectively for a workout and maintaining optimal performance.

1. Set Clear Intentions for Your Workout

A workout without a plan can lead to wasted time or overexertion. Decide what you want to achieve whether it’s improving cardio fitness, building strength, or trying something new like yoga. Having a clear goal will help you structure your session and focus on what matters.

2. Hydrate, Hydrate, Hydrate

Proper hydration is essential for muscle function and endurance. Aim to drink water throughout the day, not just right before you workout. If you’re exercising for an extended period or in the heat, consider an electrolyte drink to replenish lost minerals.

3. Fuel Your Body the Right Way

Your pre-workout nutrition plays a crucial role in optimising your performance. Consuming a light snack containing carbohydrates and protein can provide the necessary energy to support your workout session. Good options include a banana with peanut butter or a slice of whole-grain toast. Avoid heavy or greasy meals that may weigh you down.

5. Stretch Strategically

While static stretches are better suited for after a workout, dynamic stretches are ideal for pre-exercise. These involve movements, such as lunges with a twist or shoulder rolls, and help prime your muscles for action.

To learn about the benefits of different types of stretching, read our guide. It covers static and dynamic stretching. You can find helpful tips on how to add them to your routine.

6. Check Your Gear

Selecting appropriate workout attire is essential for ensuring comfort and performance during exercise. Choose breathable, moisture-wicking fabrics, and make sure your shoes provide adequate support for your activity. Don’t forget to check any fitness equipment you’ll be using for safety and functionality.

7. Start Slow and Listen to Your Body

Jumping into a new workout plan with full energy too soon can lead to injury. Start at a pace that feels manageable and gradually increase the intensity over time. Listen to your body —if you experience discomfort or soreness, allow yourself time to rest and recover.

8. Cool Down Post-Workout

Although it occurs after your workout rather than before, incorporating a cool-down routine is vital. Cooling down helps gradually lower your heart rate and reduce muscle stiffness. Devote a few minutes to light walking or stretching to support recovery and enhance flexibility.

Support Your Muscles with fisiocrem Solugel - Muscle Pain Relief Gel

Even with careful preparation, muscle aches and soreness can still happen. This is especially true when starting a new fitness routine or increasing activity. This is where fisiocrem Solugel can help provide muscle pain relief.

Specifically formulated with naturally derived active ingredients and menthol, fisiocrem Solugel helps to alleviate symptoms associated with muscle strains, sprains, and soft tissue injuries.

Applying fisiocrem Solugel after your workout can help relieve muscle aches and pains so you can keep moving. fisiocrem Solugel helps you stay focused on your fitness goals.

Shop fisiocrem Solugel – Gel for sore muscles.

","what-to-do-before-a-workout-starting-strong","gid://shopify/Article/678731317554",{"_13":822,"_119":-5,"_21":823,"_121":824,"_123":825},"gid://shopify/ArticleImage/290842214706","https://cdn.shopify.com/s/files/1/0905/4113/0034/articles/Website-Blog-1-1536x864_jpg_520x500_520x500_8e89839c-d2dc-458c-89e7-11ce5b75fbe6.webp?v=1740543217",520,293,"category",{"_71":828},"Workout","excerpt","As January rolls in, so do our fitness goals and New Year’s resolutions. Preparing for success starts before your workout. Whether you are stepping into the gym for the first time, returning after a break, or starting a new fitness plan.","publishedAt","2025-01-10T15:00:12Z","What to Do Before a Workout: Starting Strong",{"_127":835},"news","pageInfo",{"_838":57,"_839":57,"_840":841,"_842":843},"hasPreviousPage","hasNextPage","endCursor","eyJsYXN0X2lkIjo2Nzg3MzEzMTc1NTQsImxhc3RfdmFsdWUiOjY3ODczMTMxNzU1NH0=","startCursor","eyJsYXN0X2lkIjo2Nzg3Njc4ODY2NDIsImxhc3RfdmFsdWUiOjY3ODc2Nzg4NjY0Mn0=","categories",[828],"featuredBlog",{"_814":848,"_817":849,"_127":850,"_13":851,"_115":852,"_826":857,"_829":858,"_831":859,"_36":860,"_805":861},{"_15":816},"

When it comes to injuries, understanding the distinction between a sprain vs strain is crucial for proper treatment and recovery. Sprains and strains are terms often used interchangeably, but they refer to different conditions that require specific care. Knowing what sets them apart can help prevent further damage and ensure a smoother recovery process.

What is a Sprain?

Ankle sprains are among the most frequent types of musculoskeletal injuries (Rogier et al. 2008). Sprains occur when the ligaments – tissues that connect bones and stabilize joints – are overstretched or torn (Fong, et al. 2009)(Canares & Lockhart, 2013). Sprains commonly occur in areas such as the ankle, wrist, or knee.

For example, an ankle sprain can occur when the foot twists awkwardly, overstretching the ligaments around the joint. These injuries can range from mild (a slight overstretching) to severe (a complete tear).

What is the Difference Between a Sprain vs Strain?

While both involve overstretching, a strain affects muscles or tendons—the tissues that attach muscles to bones. Strains often happen in the lower back and hamstring. Strains usually occur because of overuse or sudden force.

Muscle strains are common injuries and usually occur during strenuous activity. Muscle strain symptoms include acute pain and swelling. Physical therapy can also be implemented into your recovery routine to restore flexibility and strength. Avoiding excessive fatigue and performing adequate warm-ups before exercise can help prevent muscle strain injury (Noonan & Garrett, 1999).

Think of a muscle pull during a workout or a strained gluteal muscle from lifting something heavy. Understanding the difference between a muscle strain vs. a sprain is essential for providing proper first aid.

First Aid for Sprains vs Strains

Immediate first aid can make a significant difference in recovery from a sprain or strain (Borra et al, n.d). The R.I.C.E. method (Rest, Ice, Compression, Elevation) is widely recommended:

\nRest: Avoid using the injured area for a few days to prevent further damage.
\nIce: Apply a cold pack to the area for 20 minutes every 1-2 hours during the first 48 hours. This helps reduce swelling and provides pain relief.
\nCompression: Use a bandage to help reduce swelling, but make sure it’s not too tight.
\nElevation: Raise the injured limb above heart level. This helps blood drain from the injury and reduces swelling (Iafstore, 2016).

fisiocrem Solugel - Topical Anti-inflammatory

Additionally, using a topical pain relief gel like fisiocrem Solugel can support the recovery process. fisiocrem Solugel is a topical anti-inflammatory cream that helps relieve symptoms of muscle sprains and strains. fisiocrem Solugel contains naturally derived active ingredients & menthol.

Using fisiocrem Solugel in your recovery routine can help speed up your recovery. It is also useful for treating acute injuries. This can help you get back to your activities more quickly.

fisiocrem Solugel is also ideal for:

Relieving symptoms of soft tissue trauma
Assisting in the healing of minor body tissue injuries
Supports body tissue repair and regeneration
Relieve symptoms of soft tissue trauma

Swelling in Sprains and Strains

Swelling is a common symptom for both sprains and strains, as it indicates tissue damage and inflammation. For sprained ankle treatments, using cold packs can help control swelling in the first 48 hours. Combining this with fisiocrem Solugel can further support pain relief and reduce inflammation, making the recovery process smoother.

Moving Forward with Care

Knowing how to distinguish between a sprain and strain, and how to treat them, can be a game-changer in your recovery. Whether you’re dealing with a sprained ankle or a hamstring sprain, applying the right first aid measures, using fisiocrem Solugel, and gradually reintroducing movement can help you get back on track safely. If symptoms persist or worsen, it’s always best to consult with a healthcare professional for further guidance.

","sprain-vs-strain-understanding-the-difference","gid://shopify/Article/678767886642",{"_13":853,"_119":-5,"_21":854,"_121":855,"_123":856},"gid://shopify/ArticleImage/290842181938","https://cdn.shopify.com/s/files/1/0905/4113/0034/articles/Sprain-vs-strain-1536x864_jpg_9d29f9f8-d776-489e-ad82-1cd2c69607ae.webp?v=1740543154",1536,864,{"_71":828},"When it comes to injuries, understanding the distinction between a sprain vs strain is crucial for proper treatment and recovery. Sprains and strains are terms often used interchangeably, but they refer to different conditions that require specific care.","2025-01-15T13:02:31Z","Sprain vs Strain: Understanding the Difference",{"_127":835},"actionData","errors"]

Blog

Check out the latest from our blog

Sprain vs Strain: Understanding the Difference

What to Do Before a Workout: Starting Strong