Problem of the Week: Post Exercise Pain

You've watched every episode of The Biggest Loser since season 1 and have seen the remarkable results that the contestants are getting. You're motivated, inspired and ready to get moving. Jillian has her team running hills on their very first day on the ranch. Most of the contestants are struggling to put one foot in front of the other, hill running is tough, even for those in moderate to good shape, but Jillian (aka the devil in a sports bra!) is snarling at them to "move their asses!" There is always the token contestant who is shown vomiting. At the end of the episode the contestants weigh in, some losing as much as 15 lbs in a single week. They are crying tears of joy, they never thought they could be successful at weight loss, but here they are. What likely has been edited out is the muscle pain, soreness and stiff, achy joints that come with such intense workouts. (Have you ever noticed how many contestants are wearing compression bands?)

When it comes to exercise, too much to soon inevitably will result in a fair amount of pain. One of the most common complaints heard from those just starting on their journey to improved fitness is that they are sore for days after each workout. It's hard to get motivated to exercise on Wednesday when you are still sore from Sunday's session.

For the novice, honestly, there will be some discomfort. Vigorous exercise can release an avalanche of stored toxins in those unaccustomed to working out. It is not unheard of to have flu-like symptoms on top of the muscle soreness that occurs. What is the solution? Plain and simple, don't be afraid to start out slow and increase the intensity in small increments. Expecting your body to perform after months, even years, of a sedentary lifestyle is like expecting a child to excel in calculus before he or she has mastered basic addition and subtraction. As your body becomes accustomed to your new routine, post workout discomfort begins to subside and becomes manageable. (Slight soreness is normal.)

It's normal to have lofty goals like losing 50 lbs or running a half marathon, but it's best to break down those goals into manageable increments to avoid injury or pain. Instead of focusing on the big picture, focus on reaching attainable milestones on the path to your goal. Literally, learn to walk before you run. Rather than focusing on a number on the scale, for instance, consider instead on improving your performance. If you started out walking one mile each day, work up to walking two or three, upping the speed at which you walk a little each time. When that is no longer a challenge, pick up the pace and try a moderate jog. Don't be afraid to take a step back occasionally if increasing your efforts is causing more than as slight discomfort. (You can expect a greater degree of soreness each time you increase your efforts, but again, it should subside quickly if you are increasing your efforts appropriately.)

It's important to know your current limitations when choosing a type of exercise that will work for you. For example, I suffer from osteoarthritis in my knees and some forms of exercise will exacerbate the condition. Instead of high impact forms of exercise like running, I like to bike, power walk, work out with low-impact cardio DVD's and swim. These types of exercise allow me to get an intense workout without causing pain that will put me on the injured reserve list. Be realistic about what you can without causing injury. (Hiring a fitness professional for a few sessions when you are starting out to help you determine your abilities is money well spent.)

A final thought, don't overlook actions that prevent pain. Preventative measures to reduce or eliminate post-exercise pain can make a huge difference. Warming up before a workout and performing stretches and R.I.C.E. therapy afterward are all methods for avoiding injury and reducing post workout discomfort.

via Live Fitness 101

For more information visit these past posts:

R.I.C.E. Therapy

Stretches for the Knees and Back

Stretch It Out