Attention To Pain & Soreness
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:
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.
microtrauma 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.
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.
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.
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.
following injuries can occur as a result of carelessness:
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.
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.
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
3.Compress: Wrap the injured area in a snug, but not tight, elastic
4.Elevate: Raise the injured limb and rest it on a pillow to reduce
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.
Tackett, the President of Global
Health and Fitness (GHF)