What can I do to reduce pain that occurs after
There are many things that you can do to prevent
|Warm-up: A 5-10 minutes warm up is
essential before you begin to lift weights. Warm up can be done
in the form of jogging (not running!) or jumping. After the
warm up, you should have an increased heart rate and respiratory
rate, ready to take'em on.
|Stretching: Careful muscle stretching
is essential before you begin to exercise. It makes your muscles
supple, and minimises chances of muscular and ligament injury.
Stretch all muscles (or muscle groups) you're going to exercise,
one by one. Consult your physical fitness instructor on the
correct technique of stretching.
|Know your limits: Nobody becomes a
Schwarzneggar overnight. Smart people start with light weights,
and then move on comfortably to heavier ones. This gives their
muscular system to adapt to the increasing weight. Lifting just
above the "comfortable weight" can save you the pain
later on. Remember, slow and steady wins the race.
Know the correct technique: If you're exercising,
and during a paricular maneuver, you experience sudden pain, STOP!!
It is likely that your technique is wrong. Wrong exercise techniques
can seriously injure your muscles and ligaments. Consult experienced
fellows, or your physical fitness instructor to learn the correct
technique. It's very important.
Take hot water bath after the exercise:
Hot water bath relaxes your taut muscles. It reduces inflammation
in the injured muscle fibers, thus drastically diminishing the pain-producing
biomolecules in the muscle. It is a very good habit to bathe with
hot water after every exercise session.
If you follow the above mentioned rules, you will
not have any pain after the exercise. But if you develop acute
pain despite taking these precautions, then do the following:
Stop exercise: It is probable that some
anatomical structure in your body was injured during a session of
overly vigorous exercise. Stop exercising right on the spot. Call
for help. There's no point in traumatizing the already hurt muscle
or ligament. Rest for a week or so.
Use hot packs: Hot fomentation over any
aching part of the body results in reduction of pain, although temporarily.
Use this natural method if you don't wanna gulp the pills.
|Pain-killers: Analgesic sprays and
medicines (like aspirin) are pretty helpful for muscular ache
of short duration. Precaution should be taken in using any medicine
for control of exercise-related pain as otherwise.
|Consult your physician: Any pain that
occurred during an exercise session and lasts more than three
days demands clinical investigation. So if your aching arm still
troubles you after three days of full rest, you need to consult
your physician regarding the same.