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           Truly Huge Fitness Tips
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     Fitness Tips For 8/1/2007
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Pay Attention To Exercise Pain And Soreness
                                                           
When any workout or specific exercise causes you pain, pay 
attention. Knowing how to react can help you avoid a serious 
injury. Strength training can cause several types of pain 
including:
 
Muscle Soreness
When you use muscles you have not used for a while or try a new 
exercise or training technique, it is normal to feel a dull ache 
of soreness in the muscles that were trained. This pain is caused 
by microscopic tears in the fibers of the connective tissues in 
your body - the ligaments that connect bones to other bones, and 
the tendons that connect muscles to bones. This microtrauma may 
sound harmful but is in fact the natural response of your muscles 
when they experience work. This is the primary reason it is so 
important that you get enough rest between specific muscle 
workouts. Each time you work out with weights, you cause this 
"damage" - these tiny tears in your muscles; they need ample 
resting time to rebuild and become even stronger, bigger, and 
more firm.
 
Pain During or Just After a Workout
During a workout, repeated contractions cause lactic and other 
acids, as well as proteins and hormones, to build up in muscle 
tissue. This can cause pain even without injury. But if you 
experience a sharp, continuous pain, or pain accompanied by a 
burning sensation, stop lifting and get it checked.
 
Cramps
These happen when muscles, often in the calves or feet, knot up 
in intense contractions. Cramps occur most commonly in endurance 
sports like cycling and running, where the athlete loses a lot 
of fluids through sweating. This is why it's very important to 
stay well-hydrated during exercise. If you do get cramps, the 
best way to stop them is to gently stretch the cramped muscle. 
 
Injury
When working out with weights you need to be in full control of 
both the weights and your own body as it lifts and uses the 
weights. Careless weightlifting can result in injury. Not 
warming up, attempting to lift too heavy a weight, using 
momentum or jerky movements, letting the weights drop, not using 
correct form, or forgetting to stretch or cool-down after your 
workout can indeed result in injury.
 
The following injuries can occur as a result of carelessness:
1.Tendonitis: This is inflammation of the tendon and can occur 
if you begin your first set with too heavy a weight and/or are 
not properly warmed-up. Rest is the best treatment for this 
painful injury.
 
2.Fascia injuries: Can occur if you suddenly jerk or pull the 
weight. Fascia is basically the packaging tissue of muscle. When 
fascia is torn, it becomes inflamed and the pain is severe. The 
injury should be treated with cold packs and wrapped with an ace 
bandage.
 
3.Ligament injuries: Can occur when people use momentum and jerk 
the weight to accomplish a lift. This injury is treated by using 
cold packs and rest.
 
4.Sprains or muscle tears: Are uncommon if you warm-up, stretch, 
and cool-down properly and implement safety precautions and 
principles. 
 
Any time you do have inflammation or swelling, use the R.I.C.E 
method of reducing damage and speeding healing. For injuries, 
R.I.C.E. is nice.
 
1.Rest: When you are hurt, stop your workout immediately and 
take weight off the affected area.
 
2.Ice: Wrap ice in a towel and hold it against the injury for 
10 to 20 minutes, three or four times a day until the acute 
injury diminishes.
 
3.Compress: Wrap the injured area in a snug, but not tight, 
elastic bandage.
 
4.Elevate: Raise the injured limb and rest it on a pillow to 
reduce swelling. Strength training provides many important 
benefits that cannot be achieved by any other exercise or 
activity. However, when enjoying this great form of exercise, 
be sure to pay attention to pain and soreness so that your
program is not only effective, but safe as well. 

Good luck: I hope you enjoy all the wonderful benefits of 
a safe and effective strength training program.

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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