What to do When Exercise Hurts

Crunches, Creaks and Rice Krispie Crackles

One of my personal training clients will tell me that she brought her symphony with her to a workout when she hears the noises her joints make when she exercises! We laugh at her joke and commiserate about our slightly older bodies. But we do not let the humor of the moment take us away from a very important part of her fitness regimen – staying injury free!

The “Rice Krispie” noises our bodies make when we exercise and the pinches and pains that come with movement are important indicators that something isn’t quite right. Our bodies may be telling us that things aren’t moving the way they used to move. When this happens, a quick time out is necessary to make sure you and your body are not heading down a path towards an injury.

Pay Attention — and Take Action

If this sounds familiar, take notice. You may be experiencing nothing more than the daily ache and pain that comes from being a “seasoned” human! These could be signals that something significant is happening. In which case, it is best to get to the doctor for an evaluation and have the issues addressed before you find yourself with a full fledged injury.

If you have been injured and are ready to get back to your active life, contact Pam (630-653-8152 or pstrand@strandfitnessllc.com) to schedule a fitness consultation. Our complimentary consultations are a great way to map out a plan to regain your fitness – safely and with proper technique.

Prevent Injury

When exercise hurts, here’s a quick mental checklist that can help you prevent an injury.

Check your technique and form.

Proper movement patterns and exercise techniques help keep us injury free when working out or performing any physical activity (e.g., yard work, walking, sitting). Working with a personal trainer can help ensure proper exercise and movement technique. When something clicks, pops, or hurts, your trainer can evaluate your technique to make sure you are moving correctly.

Review your exercise schedule or physical activities.

If you are not cross training or not varying your exercises, imbalances may be developing in your body that can cause aches and pains and ultimately lead to an injury. Work with your trainer or a knowledgeable fitness professional to assess all of your activities and build a fitness program that will keep you injury free in and outside of the gym.

At Strand Fitness, our client programming is intentionally designed with variety as a means to prevent injuries. Contact Pam to learn more (630-653-8152 or pstrand@strandfitnessllc.com).

Consider the physical activities in other areas of your life.

These can be contributing to aches and pains when you are exercising. Are you walking more? Do you have a new desk or chair at work? Did a change of season bring new physical activities like yard work or painting your house?

These “new” activities can create new aches and pains. If you are working with a personal trainer, let them know what is going on. They can help you develop a plan to develop the required strength and stamina for these activities. And they can design a program to counterbalance your non-gym activities (e.g. a stretching program to help off set prolonged sitting.)

If something hurts, ice it, rest it and avoid exercising it for a few days.

See if the pain goes away. The old adage of “no pain; no gain” is out of date. Don’t “suck it up” and work through your pain. Your body is telling you something isn’t right. Listen to its wisdom. If the pain doesn’t go away after a few days or if it is intense, head to your medical professional as soon as possible.

If the pain lingers or if it interferes with your daily activities, go get it checked out. Injury prevention is key. In our busy lives, it can be hard to carve out the time to go see a doctor or other medical professional. But taking care of an ache or pain before it is a full fledged injury is less disruptive (and smarter) in the long run.

Be strong and fit again! Without re-injuring yourself!

Call Pam (630-653-8152 or email pstrand@strandfitnessllc.com) to schedule your complimentary, no-obligation fitness consultation.

Get in shape and enjoy your active life!

To learn more about how we can progress your fitness beyond your injury, please visit our website: Injury Recovery

Strand Fitness is a personal training studio in Downtown Wheaton, serving Glen Ellyn, Carol Stream, Winfield, & Chicago Western Suburbs. To learn more about how Strand Fitness can help you reach your fitness goals, contact Pam (630-653-8152) and schedule your free fitness consultation.

Click the link to read about our fitness solutions: Fitness Solutions

About Pam Strand

Pam Strand is the owner of Strand Fitness, a personal training studio in Downtown Wheaton, serving Glen Ellyn, Carol Stream, Winfield, & Chicago Western Suburbs. To learn more about how Strand Fitness can help you reach your fitness goals, contact Pam (630 653 8152) and schedule your free fitness consultation. You can also learn more about our fitness solutions here: https://strandfitnessllc.com/fitness-solutions/

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