Pain generally occurs after the exercise and tends to persist. As things get worse, some exercises begin to hurt. You might find that you start avoiding certain movements altogether. Every fitness enthusiast should recognize pain, and avoid training inspite of pain. This is a common mistake, which invariably leads to injuries. Unlike soreness, pain gets progressively worse if it is ignored. Do not be tough and try to work through it.
Improper technique, equipment, and training are major causes of pain and consequently injury. When you feel pain, use RICE (instead of paying the price.) RICE is an acronym for the following prevention:
- Rest - avoid any painful exercise for a short while. For example, avoid walking if you have an ankle sprain.
- Ice - use an ice pack, crushed ice in a towel, to reduce swelling and pain. Do not use for more than 10-15 minutes. Post workout icing is effective in reducing soreness.
- Compression - tie a crepe bandage / handkerchief around the injured part, firm but not too tight, to minimize swelling.
- Elevation - keeping the body part elevated also helps to minimize swelling.
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