Exercise Pains, Articles, Fitness & Nutrition

Exercise can sometimes be a pain… literally. From mild aches to serious injuries, anyone who works out regularly is bound to get hurt at some point. To help you put a name to the pain, divine.ca teamed up with Xanthi Gazetis, certified athletic therapist with Concordia Sports Medicine in Montreal, to bring you the common workout injuries, plus what you can do to bounce back.

Cramps

A cramp happens when a muscle goes into spasm. This can happen if you’re pushing yourself too hard, if you’re dehydrated or if you’re exercising in extremely hot weather. Gently massage and stretch the affected muscle. If that doesn’t work, apply ice. Calves are particularly prone to cramps; try holding the muscle with one hand and pulling back your toes with the other. A full day’s rest for the affected muscle group is often recommended.

Delayed Onset Muscle Soreness

Delayed Onset Muscle Soreness (DOMS) refers to muscle pain that usually occurs 12 to 48 hours after exercise—particularly after an intense or prolonged workout or after beginning a new program. The soreness results from microscopic tears in the muscle tissue. These tears are perfectly normal, and once they are repaired by your body, they make your muscle stronger. The pain will go away on its own after three to seven days, but in the meantime, allow the muscle to recover by avoiding vigorous activity. If you feel the need, take an anti-inflammatory (such as aspirin or ibuprofen) to temporarily reduce the pain.

Shin splints

The term “shin splint” is used to describe pain along the shinbone (tibia)—the large bone in the front of your lower leg. The pain is the result of an overload on the shinbone and the connective tissues that attach the muscles to the bone. Particularly common to runners and devotees of aerobics class, most shin splints can be treated by icing and resting the area but a visit to the doctor is recommended if the pain persists. Strengthening the calf muscle, wearing proper footwear, and modifying your exercise routine to include low-impact activities can help this injury from recurring.

Strains

A strain is an injury to a muscle and is usually caused by improperly executing an exercise move, overworking a muscle, or suffering a direct blow (think: body-check). These injuries fall into two categories: grade 1, which is considered a “stretched” or “pulled” muscle, and grades 2 and 3, which are torn muscle fibres. In the case of the latter, a doctor will tell you whether or not surgery is required. In both cases, RICE treatment is required: Rest, Ice, Compression, and Elevation. A grade 1 strain should heal in about two weeks, while a grade 2 or 3 could take between one to three months. If surgery is required, you can count on a healing process beyond three months.

Sprains

These are injuries to the ligaments in our joints, like the ankles, knees and wrists. They usually occur when you land or fall awkwardly during physical activity. The same grading system used for strains applies here, too. For a minor ligament sprain with no bruising, you’ll need the RICE treatment, and two weeks to recuperate. A grade 2 partial tear requires three to four weeks for recovery, and doctors usually recommend physiotherapy to support the joint, plus RICE. A grade 3 is a complete tear, requiring surgery, rehab, and a six month recovery time frame.

You can prevent exercise injuries by going at your own pace, and warming up before a workout (cold muscles injure easily). Try brisk walking before a run, or going slow on the elliptical trainer for a few minutes to get your heartbeat up. Wear proper shoes, and try varying your workout so you give each muscle group at least one day of rest. And don’t forget to consult a doctor if you’re not sure about treatment.