Prevent Muscle Soreness and Injury

The most common of exercise pain is muscle soreness. It usually shows up the day after strenuous exercise. If the pain is minor continue to exercise but lighten up. Gentle stretching and massage can reduce stiffness. If the pain is severe stop exercising and apply ice. If pain continues 72 hours see your doctor.

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Lower Leg: Sharp pain in the front or back of lower leg that lessens with activity but returns after stopping. In some cases pain is also severe during exercise. Probable injury is skin splints, an inflammation of soft tissue in lower leg. To prevent, strengthen lower leg by doing exercises such as heel raises and toe raises. Increase flexibility with calf stretches. Wear shoes with good cushioning. Increase training gradually. Run on soft surfaces.

Knee: A deep ache or pain under the knee that increases during activity, when bending or straightening the knee or which pressure is applied. May grind or swell. Probably a wearing away of the back of the kneecaps and cartilage that cushions it. It’s called chondromalacia patellae (runner’s knee) Treat by resting until pain subsides (may take several weeks) use over the counter pain meds. If pain continues or you feel a grinding, see your doctor. For prevention, strengthen quadriceps to support the knee better by doing leg extensions. Stretch hamstrings and quadriceps. Wear well cushioned shoes. Have running stride analyzed to correct biomechanical flaws.

Upper leg: Sharp pain on the back of the leg that radiates to the buttocks. Intensifies with exercise. Likely a strain or tear in the hamstring or the tendons that run along the back of the leg. (also a possible back injury) Treat with rest, ice, and switch to heat afterwards, but only if it reduces pain more effectively. Do gentle stretching when pain subsides. Lie on your back with your legs up against the wall. Slowly slide buttocks toward wall until you feel a gently tug at the back of your legs. Prevent by always warming up and stretch hamstrings before your workout. Strengthen hamstrings and quadriceps on an exercise machine to remove any imbalance.

Grion: Sharp pain in the grion area that may radiate to upper thigh or lower abdomen and intensifies with exercise or stretching. It’s most likely to be a strain or partial tear in the muscle or tendons in the upper leg and lower abdomen. Treat with ice and rest. Switch to heat after 24 hours if it relieves pain. Return to training gradually, as recovery will take several weeks. Prevent by warming up before doing any sprinting or vigorous exercise. Keep muscles of upper inner thighs strong and flexible. At home method, wearing light ankle weights, lie on your side, lift one leg and return slowly. Do 10 repetitions with each leg.

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Back: An ache or pain in lower back that may subside during exercise but returns afterwards, usually with stiffness. In severe cases it is difficult to sit or stand. It’s probably a strain in muscles of lower back. Possibly a herniated disk. Treat with rest, ice, and switch to heat later if it reduces pain. Do gentle stretching when pain subsides. See a doctor if pain intensifies or radiates to legs or buttocks causing numbness and tingling. Prevent by increasing flexibility of back muscles. Stretch daily. Strengthen abdominal muscles to support spine. Do stomach crunches. Lie on back with knees bent and curl your chin to your chest so your shoulders raise a couple inches of the ground. Avoid quick twisting movement and heavy lifting.

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Shoulder: A dull ache felt in the outer part of the shoulder that may radiate into the upper arm and may be accompanied by redness and swelling is likely tendinitis, (inflammation of the shoulder tendons) or bursitis, (inflammation of tiny shock absorber sacs in the shoulder joint) Treat with rest, ice, and over the counter pain medication. Do gentle stretches when pain subsides. Grab right elbow with left hand and gently pull across your chest. Repeat with other arm. To prevent, strengthen shoulder muscles with rowing exercise. Increase shoulder flexibility with stretching. Always warm up before exercising.

Elbow: A sharp pain on the outside of the elbow that may radiate down forearm and worsens with exercise is likely to be tennis elbow. Tendinitis in the elbow and surrounding area. Treat with ice, rest, and over the counter pain medication. You can use a wrist brace in the future to restrict wrist movement. To prevent, learn proper technique for your sport. Use proper equipment for your size. Strengthen and stretch forearm muscles with wrist curls.

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