“Because we focused on the snake, we missed the scorpion.” – Egyptian Proverb
Managing or dealing with pain is problematic. We may be grateful that it doesn’t get worse, but we are often resentful that we have to deal with it at all. And this is especially true for chronic pain. While it may seem a bit obvious, avoiding injuries that can lead to chronic pain is the best cure.
And this is especially true for athletes and those who work out regularly.
Proper Preparation Can Prevent Possible Pain
One of the biggest problems most active people have when it comes to planning their workouts is a lack of time. For many, any workout is crammed in between getting up and getting to work, stuffed into a tight work lunch hour, or jumped into on the way home after work and before dinner and time with the family.
Not much time and so much to get done.
And this usually means not taking the time to properly warm up and stretch, which often leads to injuries and, in some cases, chronic pain. It is never a good idea to workout when your muscles are cold and tight. By warming up your body to increase your body’s core temperature and the blood flow to the working muscles, you can easily avoid unnecessary pain and possible injury.
What kind of injury? People hurt themselves in several ways while working out. Some of the more common workout injuries include:
- Muscle pull and strain
- Sprained ankle
- Shoulder injury
- Knee injuries
- Shin splint
- Wrist sprain or dislocation
Along with warming up, you should include to time for proper cooling down. This is important after a workout as it slowly brings your heart rate back to normal. One simple way to cool down is to walk for 5 to 10 minutes after your workout.
Working Out Shouldn’t Hurt
There’s really no truth to the old maxim, “No pain, no gain.” Discomfort, yes. Temporary fatigue, probably. Chronic pain? If that occurs from a workout you should assess your routine and how you are working out.
Harvard Medical School offers these tips on their website:
- Learn the correct way to do your exercises. Don’t sacrifice good form and posture for the sake of finishing a set or routine.
- Boost your activity level gradually. Unless you already exercise frequently and vigorously, plan to work your way up to more complex routines.
- Pay attention to your body. Don’t exercise when you’re sick or tired from overtraining. Fatigue may increase your risk of workout injuries. Note that your joints should never hurt as a result of exercise. If they do, stop the exercise you’re doing, or you’ll risk workout injuries.
- Stay hydrated while exercising, especially when it’s hot or humid. If you’re working out especially hard and sweating for more than an hour, you may want to choose sports drinks that replace fluids plus essential electrolytes. Just remember that these beverages may have lots of calories, so go easy on them.
Age and pre-existing injuries or weak areas of your body should be part of the guiding principles in your choice of exercises. Overdoing it or putting unnecessary strain on previously injured or weak muscle groups is a sure way to hurt yourself.
Because most of us lead otherwise sedentary lifestyles, either due to our personal habits or because of the dynamics of our jobs and workplace, exercising regularly and working out are essential. But injuring yourself or damaging your body in the process surely defeats the purpose of a strenuous workout regimen.
Normal Exertion From Exercise Will Cause Delayed Pain
This is the “other side of the coin”, so to speak. Any normal, healthy body will experience some soreness and discomfort after certain muscle groups are exercised. This is especially true if we are just starting out and all the regimens are new to our bodies.
Chad Bartel noted in an article at Body Building,
“Soreness is most often the result of working new muscle fibers and/or using the same muscles in different ways. Delayed Onset Muscle Soreness or DOMS is the medical term used when dealing with the pain felt 12-48 hours after exercising. The difference between acute pain and DOMS is that DOMS is usually harmless and usually a sign of growth, while acute pain is a serious threat to one’s health.”
And acute pain can often lead to chronic pain if the injury does not, or is not allowed to, heal correctly. Body consciousness is a critical aspect of exercising and working out. Being aware of your body’s position at all times, your movements, pace and sensations, are all part of an efficient and safe workout.
Pain and Performance Solutions for Your Chronic Pain Issues
No one wants to suffer from pain and certainly not the debilitating condition of chronic pain. But if you do, then we invite you to come in and see us.
At your first appointment here at Pain and Performance Solutions, we will learn all we can about your present pain and condition, along with any history of discomfort, as well as your current activity – or lack of it.
Treating and relieving pain starts once we understand where and how your pain started.
A full examination will help us determine which form of treatment is best suited to get you on your road to recovery. Your trust in us is key, as is your honesty. Ultimately, getting your body healthy and working properly is the only way to achieve total recovery. So, don’t hesitate to reach out. We are here to help and will answer any questions that you may have.
We will conduct a full examination to help us determine which form of treatment is best suited to put you on your road to recovery. Because our bodies will compensate for pain to allow us to function during our day, the pain can shift around and lead to other forms of pain.
Our goal is to work through the sequence of pain and dysfunction in order to get your body healthy and working properly, and to achieve total recovery. Don’t hesitate to reach out. We are here to help and will answer any questions that you may have.