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Fitness | Pay Attention to Pain and Soreness | Avoid Workout Injury
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When any workout or specific exercise causes
you pain, pay attention. Knowing how to react can help you avoid
a serious injury. Strength training can cause several types of
pain including:
Muscle Soreness When you use muscles you have not used for a
while or try a new exercise or training technique, it is normal
to feel a dull ache of soreness in the muscles that were trained.
This pain is caused by microscopic tears in the fibers of the
connective tissues in your body--the ligaments that connect bones
to other bones, and the tendons that connect muscles to bones.
This micro trauma may sound harmful but is in fact the natural
response of your muscles when they experience work. This is the
primary reason it is so important that you get enough rest
between specific muscle workouts. Each time you work out with
weights, you cause this "damage"--these tiny tears in
your muscles; they need ample resting time to rebuild and become
even stronger, bigger, and more firm.
Pain During or Just After a Workout During a workout, repeated
contractions cause lactic and other acids, as well as proteins
and hormones, to build up in muscle tissue. This can cause pain
even without injury. But if you experience a sharp, continuous
pain, or pain accompanied by a burning sensation, stop lifting
and get it checked.
Cramps These happen when muscles, often in the calves or feet,
knot up in intense contractions. Cramps occur most commonly in
endurance sports like cycling and running, where the athlete
loses a lot of fluids through sweating. This is why it's very
important to stay well-hydrated during exercise. If you do get
cramps, the best way to stop them is to gently stretch the
cramped muscle.
Injury When working out with weights you need to be in full
control of both the weights and your own body as it lifts and
uses the weights. Careless weightlifting can result in injury.
Not warming up, attempting to lift too heavy a weight, using
momentum or jerky movements, letting the weights drop, not using
correct form, or forgetting to stretch or cool-down after your
workout can indeed result in injury.
The following injuries can occur as a result of carelessness:
1. Tendonitis: This is inflammation of the tendon and can
occur if you begin your first set with too heavy a weight and/or
are not properly warmed-up. Rest is the best treatment for this
painful injury.
2. Fascia injuries: Can occur if you suddenly jerk or pull the
weight. Fascia is basically the packaging tissue of muscle. When
fascia is torn, it becomes inflamed and the pain is severe. The
injury should be treated with cold packs and wrapped with an ace
bandage.
3. Ligament injuries: Can occur when people use momentum and
jerk the weight to accomplish a lift. This injury is treated by
using cold packs and rest.
4. Sprains or muscle tears: Are uncommon if you warm-up,
stretch, and cool-down properly and implement the safety
precautions and principles we teach.
Any time you do have inflammation or swelling, use the R.I.C.E
method of reducing damage and speeding healing. For injuries,
R.I.C.E. is nice.
1. Rest: When you are hurt, stop your workout immediately and
take weight off the affected area.
2. Ice: Wrap ice in a towel and hold it against the injury for
10 to 20 minutes, three or four times a day until the acute
injury diminishes.
3. Compress: Wrap the injured area in a snug, but not tight,
elastic bandage.
4. Elevate: Raise the injured limb and rest it on a pillow to
reduce swelling.
Strength training provides many important benefits that cannot
be achieved by any other exercise or activity. However, when
enjoying this great form of exercise, be sure to pay attention to
pain and soreness so that your program is not only effective, but
safe as well. Good luck: I hope you enjoy all the wonderful
benefits of a safe and effective strength training program.
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