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Pay Attention
to Pain and Soreness
By Chad Tackett, President of GHF
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 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.
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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.
Muscle 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. 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.
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The following injuries can occur as a result of carelessness:
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.
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.
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.
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.
Rest: When you are hurt, stop your workout immediately
and take weight off the affected area.
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.
Compress: Wrap the injured area in a snug, but not tight,
elastic bandage.
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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