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Dear friends,
So, finally you have decided to workout for whatever reasons – to lose weight, to get a great body, to keep fit or to maintain your fitness. You are ready to push yourself to achieve your goal. But it’s important to know your limits when working out if you’re a beginner in training at a gym because there’s a thin line between pushing yourself and hurting yourself.
No pain, no gain
Workouts inevitably come with a bit of discomfort leaving you gasping for air, covered in sweat and sore for the initial few days. But remember – no pain, no gain.
Varadarajan
Good pain vs. bad pain
Within the first few weeks of working out on a regular basis you may develop ‘good pain’ i.e. delayed onset muscle soreness or DOMS. It refers to the soreness you feel in the muscles after working out but in the absence of an injury. It is ‘proof’ that the muscle has undergone a progressive heavy workout and is adapting to change. With this type of soreness, the muscles actually remodel and become stronger and more efficient.
You feel the ‘bad pain’ when you have suffered an injury. It can occur due to improper alignment, execution and speed. Posture and form are very important during a workout. Posture refers to the position you take before you start and form the movements you make during each exercise. Improper posture and form can lead to variety of injuries, the most vulnerable areas being the lower back and shoulder areas. Injury also usually involves joints such as the knee. Pressure or trauma to the nerve roots at the spinal cord can also cause pain in your arm or leg. Not warming up properly before workout could lead to injuries. Choosing heavier weight initially could come with a high risk of injury too.
Is it a sore or something more?
So, how do you differentiate ‘good pain’ from ‘bad pain’? DOMS usually sets in a day or two after your workout and should subside soon. It can be quite tender to touch and tends to be spread out over a large area. On other hand, injuries will result in instant pain, or discomfort or a swelling of the area followed with pain. The location of ‘bad pain’ is more specific i.e. at the point of injury.
Listen to the signals that your body sends. When a muscle nears fatigue you feel the burning sensation in the muscle. It’s time to give a break when this burning sensation turns into a strain. Stop once you feel you have pushed yourself hard enough.
When to seek help
Sudden and sharp pain that lasts for more than 48 hours
Pain occurring every time you exercise
Pain shoots down your arm or leg
So, finally you have decided to workout for whatever reasons – to lose weight, to get a great body, to keep fit or to maintain your fitness. You are ready to push yourself to achieve your goal. But it’s important to know your limits when working out if you’re a beginner in training at a gym because there’s a thin line between pushing yourself and hurting yourself.
No pain, no gain
Workouts inevitably come with a bit of discomfort leaving you gasping for air, covered in sweat and sore for the initial few days. But remember – no pain, no gain.
Varadarajan
Good pain vs. bad pain
Within the first few weeks of working out on a regular basis you may develop ‘good pain’ i.e. delayed onset muscle soreness or DOMS. It refers to the soreness you feel in the muscles after working out but in the absence of an injury. It is ‘proof’ that the muscle has undergone a progressive heavy workout and is adapting to change. With this type of soreness, the muscles actually remodel and become stronger and more efficient.
You feel the ‘bad pain’ when you have suffered an injury. It can occur due to improper alignment, execution and speed. Posture and form are very important during a workout. Posture refers to the position you take before you start and form the movements you make during each exercise. Improper posture and form can lead to variety of injuries, the most vulnerable areas being the lower back and shoulder areas. Injury also usually involves joints such as the knee. Pressure or trauma to the nerve roots at the spinal cord can also cause pain in your arm or leg. Not warming up properly before workout could lead to injuries. Choosing heavier weight initially could come with a high risk of injury too.
Is it a sore or something more?
So, how do you differentiate ‘good pain’ from ‘bad pain’? DOMS usually sets in a day or two after your workout and should subside soon. It can be quite tender to touch and tends to be spread out over a large area. On other hand, injuries will result in instant pain, or discomfort or a swelling of the area followed with pain. The location of ‘bad pain’ is more specific i.e. at the point of injury.
Listen to the signals that your body sends. When a muscle nears fatigue you feel the burning sensation in the muscle. It’s time to give a break when this burning sensation turns into a strain. Stop once you feel you have pushed yourself hard enough.
When to seek help
Sudden and sharp pain that lasts for more than 48 hours
Pain occurring every time you exercise
Pain shoots down your arm or leg