Our bodies are like machines. They can make great progress with the right training. However, they can also break down with improper form or overuse.
Just as your car must receive maintenance to run properly, your body also requires maintenance. Taking breaks when needed, listening to your body, stretching and finding balance in your workouts will help you not only recover faster, but also allow you to train more effectively.
Overuse is common and usually happens over a long period of time. Trying to do too much and not giving your body time to fully recover can lead to overuse injuries, such as shin splints, tennis elbow and runner’s knee. This doesn’t mean to stop working out altogether, unless you are nursing an injury.
However, it’s hard to get an athlete to stop training hard. Therefore, the best option is to prevent injuries.
STRETCH
Always warm up and stretch before workouts. Without proper warm ups, our muscles can tear easily. A five-minute jog on the treadmill or a warm-up set with light weights will ensure that the muscles are ready for a longer run or sprints, or a heavier load. Preparing your body for what you plan to put it through is just as important as the workout itself.
Make sure to stretch after every workout. This will decrease your chance of injury, while increasing blood and nutrient supplies to your muscles, possibly reducing muscle soreness.
COLD THEN HOT
If you have sore muscles, the best way to relieve the pain is with cold therapy first, and then add heat later.
An ice pack or cold compress will reduce blood flow to the area of inflammation. You should apply it for at least 20 minutes every four to six hours for two to three days. You can make a cold compress at home by filling a Ziploc bag with frozen veggies or ice and wrapping it in a dry towel.
Once you’ve finished the cold therapy, you can switch to heat. This will get the blood flowing to the area the heat is applied to and help get rid of any lactic acid.
Apply a heating pad, soak in a hot bath or use a warm compress for 20 minutes up to three times a day. If you choose to use a wrap or patch purchased from a store make sure you follow the directions on the package.
R.I.C.E.
R.I.C.E. stands for rest, ice, compression and elevation. In the first 24 to 48 hours after an injury occurs, follow these steps.
Rest means taking time off.
Ice the muscle, as mentioned above.
Compression means wrapping an ACE bandage or piece of clothing around the area. Don’t wrap it too tightly.
Elevation means to prop up the injured area above your heart, or at least parallel to the floor.
Stacking blankets or pillows to prop up an injured limb can make it more comfortable to stay in one position for a long period of time.
IDEAS
Overuse is difficult to treat because the main treatment is almost always cutting back from training.
If your knees hurt and you are an avid runner, try cycling or the elliptical. This will keep the intensity of your training high while taking the impact out of your joints.
If your shoulders are sore and you do an upper body circuit day, choose a lighter weight than normal, or even omit shoulders from the circuit and focus on everything else from the waist up.
Pain will subside almost immediately after easing off.
Heather Dykstra is an AFAA-certified personal trainer and has been a group fitness instructor for over 13 years. She is currently involved with the Plant City Family YMCA.