Your body has a way of telling you if something is wrong, and pain receptors can tell the difference between good and bad pain, but when is any pain good?
It is important to know the difference between aching and pushing yourself to injury pain.
This could mean the difference to performing better in future workouts and injuring yourself so you are out of action.
If you feel soreness in a muscle ligament or tendon its DOMS (Delay onset of muscle soreness) this can be felt up to 72hours after a hard workout and you can work around it.
In order to reduce the risk of DOMS next time you can take it slower and steadier.
4 Tips to reducing DOMS
- Warm up – increase body temperature gradually and make sure mobility exercises are done to warm up all joints and increase range of movement.
- Stay hydrated – a lack of electrolytes can make muscles sore.
- Ice sore muscles – this reduces inflammation.
- Cardio – get the blood pumping and provide the muscles with oxygen, protein and iron before training hard.
Most people feel DOMS or soreness after a good leg session, you see people trying to walk into the gym saying “leg day yesterday” and most people will nod and agree as this is a common thing.
However aching or soreness in your back after doing a plank may suggest your form is off and your technique may need correcting. This is when most people will get a personal trainer to show them the correct posture, look at technique and correct any mistakes. You may also want more professional help when you need someone to help you with exercise selection and a programme that isn’t going to ruin you for the next week.
Is “No pain, No gain” really true?
Short sharp localised pain can never be a good thing.
This could mean a number of things from a pulled muscle to a tear.
Over doing it in the gym can cause injury as you may pull a muscle as the body is fatigued. When this happens your posture and technique can be compromised.
Aching joints from poor technique leading to forces being produced in the wrong areas of the body ie back, can also cause injury. For example feeling the back hurting when doing Kettlebell swings.
Underdeveloped muscles can also cause injury in other muscles. For example a hamstring injury might be caused by weak glutes. This can be fixed by training glutes and strengthening the posterior muscles. Do you train your glutes? Do you train your core for a strong back or suffer with back pain? Do you stretch your muscles? Work on your flexibility and mobility in your joints to prevent injury?
If not then please contact me to help point you in the right direction. If you do not want to injury yourself and compromise your fitness and health goals this maybe the best thing you do today!
To Avoid pain
- Contact me – 07928298436 email@example.com for personal training sessions and times of my Pilates classes in Northwich and surrounding areas.
- Warm up and cool down effectively, including mobility exercises.
- Listen to your body and react when it is tired or if you feel you are overtraining and take a day off to allow recovery.