Regular exercise is essential for maintaining good health, but it can sometimes lead to discomfort or even injury if not done correctly. While some muscle soreness is normal after a workout, persistent or sharp pain could indicate a problem. If you’re experiencing pain during or after exercise, taking the right steps can help prevent further damage and keep you on track with your fitness goals. Seeking professional advice from physio Burwood East can also be beneficial in diagnosing and managing workout-related pain. Here’s how to handle exercise-induced pain and avoid injury in the future.
Understanding the Difference Between Soreness and Pain
Before addressing workout pain, it’s important to distinguish between normal post-exercise soreness and actual pain:
- Muscle soreness – Also known as delayed onset muscle soreness (DOMS), this is a mild, aching sensation that occurs 24 to 48 hours after exercise. It’s caused by tiny muscle fiber tears that heal over time, making the muscles stronger.
- Pain or injury – Sharp, persistent, or localized pain that occurs during or immediately after a workout could be a sign of injury. This type of pain should not be ignored.
If you experience pain that doesn’t subside within a few days or worsens over time, it’s best to stop exercising and seek professional advice.
Immediate Steps to Take if You Experience Pain
If your workout is causing pain, follow these steps to prevent further injury:
1. Stop the Exercise Immediately
Pain is your body’s way of signaling that something is wrong. Continuing an activity that causes pain can lead to more serious injuries. Stop the exercise and assess whether the pain is mild and temporary or something more severe.
2. Apply the R.I.C.E. Method
For minor injuries, the R.I.C.E. method can help reduce swelling and discomfort:
- Rest – Avoid using the injured area and give your body time to heal.
- Ice – Apply an ice pack to the affected area for 15-20 minutes every few hours.
- Compression – Use a bandage or wrap to reduce swelling.
- Elevation – Raise the injured area above heart level to minimize swelling.
If the pain persists after a few days of rest and treatment, consult a healthcare professional.
3. Modify Your Workout Routine
If a specific movement or exercise consistently causes pain, adjust your workout routine to avoid further strain. This might include:
- Reducing weight or resistance levels
- Switching to low-impact exercises
- Focusing on proper form and technique
Listening to your body and making necessary adjustments can prevent recurring pain and long-term injuries.
How to Prevent Injuries During Workouts
Preventing injuries is key to maintaining a consistent and pain-free fitness routine. Here are some best practices:
1. Warm Up and Cool Down Properly
Skipping a warm-up can increase your risk of injury. Spend at least 5-10 minutes warming up with dynamic stretches and light cardio. After your workout, cool down with static stretching to prevent stiffness and improve flexibility.
2. Prioritize Proper Form
Poor technique is a common cause of workout-related pain. If you’re unsure about your form, consider working with a trainer or watching instructional videos. Focus on:
- Maintaining proper posture
- Engaging the right muscles
- Avoiding excessive strain on joints
3. Gradually Increase Intensity
Overloading your body too quickly can lead to injuries. Follow these guidelines:
- Increase weights and resistance gradually
- Allow muscles to recover between workouts
- Avoid excessive repetitions or long workout sessions without breaks
4. Use the Right Equipment
Wearing the right shoes and using appropriate workout gear can make a significant difference. Ensure your footwear provides proper support, especially for high-impact activities like running or jumping.
When to Seek Professional Help
If pain persists or worsens despite rest and self-care, it’s essential to seek professional advice. A physiotherapist can:
- Identify the cause of your pain
- Provide tailored rehabilitation exercises
- Offer hands-on treatment to promote recovery
Ignoring pain can lead to more severe injuries and longer recovery times, so addressing it early is always the best approach.
Pain during workouts doesn’t have to derail your fitness journey. By understanding the difference between soreness and injury, taking immediate action when pain occurs, and following injury prevention strategies, you can stay active while minimizing risks. Paying attention to your body and seeking help when needed will ensure you maintain a safe and effective exercise routine.