Learning the Warning Signs 

 

The occasional ache or paint may be nothing to worry about but when you fail to pay attention to strong or persistent pain, it may end up causing you a lot of problems in the future. If your pain is reducing your ability to take part in the normal activities you partake in, then it is time to get it looked at. If chronic pain is affecting your life, it is a sign something is wrong. A serious problem will not correct itself and when it is left untreated, it can result in more pain and even irreversible damage.

As you age, your joints become more vulnerable and your body can not bounce back from injury as easily. This means that even a relatively small or minor injury can turn into something much more sinister quite quickly if not adequately treated.
Therefore, it is essential to learn how to recognise the difference between “good pain” and “bad pain” and when a niggle is about to turn into something more.

 

Good Pain

 

Although it may make it uncomfortable to move, some muscle soreness and pain is normal. If you are feeling soreness in body parts that you targeted in your previous session, this is fine. If you wake up the next day and are a little tired and achy after the previous days workout, don’t be too concerned- this is likely Delayed Onset of Muscle Soreness (DOMS). DOMS will often occur following doing some exercise you are not accustomed to or if you have overloaded your training in some way such as increased the repetitions or weights. However, if you did predominantly arm work and now your lower back is hurting, this may be an indication that your form during the exercises was incorrect or the weights were too heavy. You will want to get this addressed to avoid injury.

DOMS will generally last 24-48 hours but can sometimes continue to the 72 hour mark (you can expect your peak between the 24-48 hour mark). Anything longer than this and you can begin to become a little concerned. In extreme cases, individuals who are not conditioned to exercise excessively can develop rhabdomyolysis where muscle breaks down and proteins are released into the blood stream which can potentially shut down the kidneys. Whilst this is rare, some deaths have been causes by this due to overexercising the muscles. The best way to prevent this problem is to start your exercise program slowly, and then gradually build as your body can cope. Ideally, consult with an accredited professional to help design your training program appropriately.

 

Bad Pain

 

The term “No Pain, No Gain” is not always great! Any pain that can be described as “sharp”, “localised” (felt in one specific spot) or “shooting” pain is not ideal. This is a warning sign of a more serious injury such as a muscle tear.

If you feel a sudden tightening during an exercise, this could indicate a pulled muscle. This could be a sign of your body overdoing it so taking a break from a particular movement of activity may solve the problem. However, if the pull is more severe your body will be bothered by simple movements or the pain will persist for generally longer than two weeks. If pain does not subside by this time, consult with your doctor.

If you feel achy joints or a sharp pain during a movement, STOP THE MOVEMENT IMMEDIATELY. Do not push through. Soreness or achiness in your joints can be a warning that your joints are not absorbing the force put through them adequately and as a result, the soft tissue around the joints are taking the load. This is not good! For example, if you are doing a kettlebell swing and you are feeling a pain in your back, STOP. This often means your back is not coping (generally the weight is too heavy and/or your core is not activated correctly). This pain is your first warning sign- so listen to it!

Any kind pain that increases or progressively gets worse (such as a sharp or dull pain) during your workout is not good news. Our advice is to see a professional as soon as possible to sort this out before it gets worse. Often, this pain is an overuse injury which can sometimes be due to overcompensation from another area of the body. This can be fixed with adequate rest and rehabilitation exercises so it is best to get it sorted early on before it becomes more serious. Fatigue is normal following a big workout. However, it should not be too excessive. If the fatigue is leaving you feeling overly exhausted as opposed to exhilarated, this could be a sign you are overdoing it. Fatigue should not be lasting days on end and if it does, this indicated that your muscles and energy stores are not being effectively replenished. Chronic fatigue such as this suggests that you may be overtraining and if after appropriate rest you still do not feel 100%, consult with your doctor.

 

4 Tips for Avoiding Injuries

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1. Complete an effective warm up and cool down complete with dynamic and static stretches every workout

2. If in doubt, ask a professional if what you are feeling is right (Even the little niggles!)
   Taking 5 minutes of your time to talk to someone who can point you in the right direction of what to do next is much better then spending the next 5 years battling injuries!

3. If in pain, STOP

4. LISTEN to your body and the warning signs