During the first week of the new year, it’s a common theme to begin a health and fitness routine. The start of a new year routine can often lead to hurdles of pain and frustration. Let’s explore some common themes of pain that can be avoided in your health and wellness journey. .
Recognizing the Painful Difference
First, it’s important to identify that pain is emotion that can lead to wide array of experiences. We must identify between the normal, often beneficial pain of muscle growth (often referred to as “good pain”) and the pain that signals injury or overexertion (“bad pain”).
Good pain, like muscle soreness after a new or intense workout, is typically dull and achy. It’s a natural part of the muscle-building process, often peaking 24-48 hours after exercise, known as Delayed Onset Muscle Soreness (DOMS).
Bad pain, however, is sharp, acute, or persistent. It may indicate something more serious, like a strain or an overuse injury. This type of pain shouldn’t be ignored.
Fortunately, we have a team of providers that can manage your pain. Massage therapy for knee, hip, or shoulder pain can be a fantastic treatment to reduce DOMS while physical therapy for knee, hip, or shoulder pain could be a option to recover from overuse injuries. If you need some individualized physical therapy or massage therapy in i kearney missouri, we can absolutelt help! Click the link below to get scheduled.
The Role of Proper Form and Technique
One of the leading causes of bad pain is improper form or technique during exercise. It’s easy to get injured when performing exercises incorrectly. Whether you’re lifting weights, running, or engaging in any physical activity, make sure to learn the correct techniques. Consider working with a trainer, even if just for a few sessions, to ensure your form is on point. If you need a local physical therapist in Kearney MO, Dr. Pete can help you with identifying proper form with exercise. He worked as a strength and conditioning intern at Northwest Missouri State University and coaches clients regularly at True health and Performance.
The Importance of Gradual Progression
Gradual progression is key for reducing the chance of injury. It’s well understood that increasing the intensity or duration of your workouts too quickly can lead to injury. Warming up before and cooling down after exercise are critical steps to prevent pain and injury. A good warm-up prepares your muscles and increases your heart rate, while cooling down helps to gradually bring your heart rate back to normal, preventing muscle stiffness and soreness.
Rest and Recovery: Essential for Pain Prevention
Rest days are just as important as workout days. They allow your muscles to recover and grow stronger. Over-exercising without sufficient rest can lead to overuse injuries.
Managing Pain When It Occurs
If you do experience bad pain, the best immediate approach is the RICE method – Rest, Ice, Compression, and Elevation. Over-the-counter pain relief can be helpful, but if pain persists, it’s crucial to consulte professional medical advice.
Don’t let pain get in the way of your goals
Exercise-related pain doesn’t have to be a roadblock in your fitness journey. By understanding the difference between good and bad pain, practicing proper form, progressing gradually, incorporating warm-ups and cool-downs, and valuing rest and recovery, you can significantly reduce your risk of injury and pain. Remember, pain should not be a regular part of your exercise routine. Listen to your body, and don’t hesitate to seek professional advice when needed.