No pain, no gain, right?
Well, yes and no.
When you work out, you might feel sore the next day. This pain after exercise is normal muscle soreness and it should go away on its own within a few days.
But, what if it doesn’t, or the pain gets worse instead of better after rest and ice. When soreness turns into real pain, you may have an injury that your doctor or physical therapist needs to look at.
But how do you know when it’s just soreness and when it’s something more serious? And what should you do about it? Here are some tips to help with both minor muscle pain and more serious injuries.
Undeniable Benefits of Exercise
We love the fact that regular exercise can boost our mood, reduce stress, improve our sex life, and even make us smarter. We also know that it strengthens our immune system by improving blood flow to all parts of our body. This means if we do get sick, we’ll recover faster.
However, one thing exercise won’t do though is make us invincible.
Common Injuries and Their Causes
There are several factors that can contribute to pain during or after exercise, including overtraining, improper form, muscle imbalance, or simply poor conditioning. If you’ve started a new exercise routine or recently changed your workout, you might be at higher risk for an injury.
The most common forms of pain after exercise are due to muscle strain, a stress fracture, or tendinitis, often from repetitive motions such as running. Some people develop arthritis in joints when they exercise—not because of their training routine but because of age and other factors.
Some who have had previous injuries, especially if they didn’t recover fully before starting a new activity, are also more likely to get injured again.
Soreness vs. Pain After Exercise
As great as exercise makes you feel, it isn’t without risk. Therefore it’s wise to know the fine line between the soreness of a great workout and something more sinister.
Muscles that haven’t been stressed for a while are going to complain during and after a workout as the muscle fibers “tear” and reshape themselves. After training, there will be some stiffness and soreness for up to 72 hours, but this will gradually diminish.
Identifying A Serious Injury
If you experience soreness or pain after exercise that lasts more than a day or two, you could have a serious injury. Symptoms include:
- Swelling
- Weakness
- Muscle spasms or cramps
- Loss of movement range
If you experience any of these symptoms—especially if they continue despite taking a break from exercising—consult your doctor as soon as possible. Alternatively, click here for more information on how a physical therapist can assist you with your training, rehabilitation, pain management, and overall form.
No Pain, No Gain?
While pain after exercise (and during your workout!) is completely normal, make sure that you know when to push through and when to stop. Keeping up with your training regime is important, yes, but not if you’re risking your long-term health.
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