Alondra Lozano, SPT, WellCats DIA
Cassandra Arteaga, SPT, WellCats DIA
What is a common fear that haunts the start of one’s fitness journey? For many, it is the thought of accidentally experiencing an injury, experiencing or increasing pain, and/or the time commitment associated with physical activity. These concerns, and many others, weigh heavily on the minds of people trying to improve their quality of life. The good news is that there is a safe way to avoid accidental injury and create a supportive recovery routine that works for you!
You know your body better than anyone else. People typically have some signs or symptoms that they feel whenever they start to tire during an exercise routine. It could be sore muscles, lots of sweat, increased hunger, a clouded or clear mind, exhaustion of the region you are working, etc. You can usually tell when it is time to pause an activity. If you feel lost and cannot recall the message your body sends when it is tired and needs to rest, do not worry! Later, tips will be provided to help you identify potential signs of fatigue and what you can do to avoid overexertion.
Let’s start by thinking about how you feel after the following types of activities:
- a busy day at work (holding the same position for extended periods or constant movement)
- walking for 10 minutes or more
- socializing for extended periods (10 minutes or more)
- Attending a WellCats class (Zumba, Lifting, Toning, PanClass)
The examples listed above are just a few of the potential activities you may already participate in, but you are not limited to only analyzing those. Think about how your body feels regarding heaviness, soreness/tight muscles, the lightness of your step, how fast your breathing is, and how those activities affect your mental health. By acknowledging the changes in your body from the examples above, you can begin to understand yourself on a new level. These signs can provide clear markers of when it is time to stop and create a safe environment for learning the appropriate techniques related to the activities in which you are interested.
We have all heard the saying, “No pain, no gain.” Regarding safe exercise, it is crucial to understand that there is a difference between pain associated with an injury and the discomfort associated with muscle soreness. Differentiating between discomfort and pain can be challenging, but it is not impossible. Typical muscle soreness (discomfort) is common following unaccustomed loading/stress or participating in strenuous activities. Muscle soreness from new activities can cause discomfort days after performing the activity. Muscle soreness usually dissipates with stretching, continuation of activity, and active or passive rest. If someone injures themselves, there may be signs of swelling (increased size of an area), redness (or other changes in skin color, i.e., green/blue/purple), temperature increases, and pain. Not all activity will result in soreness or pain. The most important aspect of differentiating the two, discomfort vs pain, are the signs/symptoms you noted previously. One of the best forms of injury prevention is knowing your body’s limitations and understanding that it is okay to stop an activity to protect yourself. Another key component of avoiding injury is learning the appropriate body mechanics or movement patterns of an activity. Starting a new activity slowly can also help prevent injury and soreness (e.g., perform the activity for 10 minutes the first time, then 15, then 20, etc.).
Ask questions if you are unsure how to perform a movement or need a modification because the movement causes pain or you can’t complete it. It is in your best interest to be vocal about your confusion because powering through a movement that is uncomfortable or “feels wrong” can lead to an unwanted injury. Resources are available to ensure one’s form or movement pattern is correct. A few professionals who can guide or improve a technique are physical therapists, certified personal trainers, exercise physiologists, and/or coaches/instructors specializing in the activity. These clinicians can tailor an activity to fit your skills and fitness level. These movement specialists can break down movements into the most basic forms, help strengthen weak muscles, and provide alternative motions that feel safe for you. Asking questions can also help you improve your form and produce optimal performance outcomes. You can also participate in alternative types of recovery to reduce the intensity of your discomfort/soreness following activity and ways to relieve the pain of an injury.
There are two types of rest or recovery methods related to physical activity: passive and active. Most people think of passive recovery when they rest, do nothing, and let their bodies de-stress or recover without interference. Examples of passive rest to reduce muscle soreness include cold water immersion (baths or showers), 10-15 minutes of massage on targeted muscles, and the use of compression garments. Active recovery/rest refers to participating in light or gentle physical activity such as walking, stretching, cycling, swimming, or any other non-strenuous form of physical activity that allows the body to bring healing properties to the area and reduce the muscle soreness (discomfort) one is experiencing. The number of recovery days may vary depending on the type of activity and its intensity. If you participate in high-intensity activities such as a HIIT workout, long-distance running, or anything that causes extreme fatigue, active rest for 48-72 hours with a light massage is recommended. If you perform light to moderate-intensity activities, 24-48 hours of passive or active rest should be performed.
You matter! Invest in yourself and find activities that make you feel good. Regardless of your chosen activity, note how your body reacts, ask questions about the appropriate body mechanics, start and progress slowly, and pick a recovery method that works best for you. These tips can help prevent injuries related to physical activity and promote safe learning environments, helping you be the best you can be!
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