HAPPY Wednesday :D
I hope you're having a healthy week so far!! I'm having a productive week! I've been exercising like crazy since Monday...lol! What about you?! Have you done your workout routine today? Today you should be tackling ARMS and CHEST! Woot Woot!!
It's pretty obvious that fitness is a big part of my life :D so at some point I'm likely to suffer an injury, even if it's only a minor one! This applies to anyone who exercises!! Sometimes it's hard to tell between a muscle that's sore AND an injury ;)
Below is a quick guide that helps us understand if the "OUCH" is normal OR more serious.
IT'S BEEN 3 DAYS...
Delayed onset muscle soreness (DOMS) is necessary for muscle growth and lasts 24 to 72 hours. But if the pain persists beyond 3 days, it could be an injury.
IT HURTS WHEN YOU AREN'T MOVING...
It's a red flag if you feel pain when you're just lying around :(
IT'S NEAR A JOINT...
Most exercise injuries stem from overuse and center on bones and tendons. That makes any pain in or around a joint a cause for concern.
Think of pain as your body's alert system. If the messages are sharp and shooting, it's urgent!
Exercising through pain can further stress hurt joints and tissues, turning a temporary issue into a more serious problem. BUTTTTTTTT don't get too cozy on the couch :D We often assume exercise and injury is an all-or-nothing thing! When we exercise around our injury instead of hitting the couch, it doesn't just keep us on track with our goals but it can help speed up our recovery time by reducing all-around deconditioning.
The following (from Brett Hoebel, trainer and creator of the 20 Minute Body DVDs) are simple swaps to score similar results while detouring around an injury. Bring it on :D
Instead of Lunges DO Split Squats.
Lessen pressure and stress on the knee joint by keeping it stationary. Placing your knee behind, not above, your toes reduces it further. Step one foot 3 to 4 feet in front of the other. Bend both knees to 90 degrees, keeping chest up. Press through heels to return to standing.
Instead of Back Extensions DO Planks.
Minimize flexion and extension of the spine with a stability-based movement. Put your forearms on the floor shoulder-width apart, elbows directly under shoulder. Extend legs so your body forms a straight line from head to heels. Brace your core and hold.
Instead of Triceps Dips DO Triceps Pushdowns.
Extreme angles can aggravate the shoulder, this removes that joint from the equation. Grab the high bar of a cable machine, hands shoulder-width apart. Tuck your elbows at your sides and bring forearms parallel to the floor. Push the bar down until arms are almost straight.
Instead of Bench Presses DO Dumbbell Flies.
Works the chest while also keeping your elbows stationary to reduce stress. Lie faceup and hold a pair of dumbbells over your chest, arms straight, and palms facing each other. Lower the weights out to the sides, your elbows slightly bent. Return to start.
If you get injured, DON'T get discouraged! FOCUS on using the work-around time to improve in other areas!
Learn to tell the difference between a muscle that's sore AND an injury!
If you have any comments, I'd love to hear from you!!
KEEP exercising this week! SWEAT your butt off...lol! DRINK plenty of water! And HAVE FUN :D
Have a GREATTTTTTTT day!
See you on Friday!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist