Are you exercising because you want to lose body fat? If the answer is ‘yes’, then you need to exercise at a certain level of intensity in comparison to someone who may be exercising to build muscles or tone up their body.  The level of intensity at which you exercise will always determine what you get out of it.


At Central City Health Professionals we encourage you to learn properly how to exercise without injury.

The muscles in our body have a more substantial blood supply than our bones and joints and are capable of regenerating and responding rapidly to the rigorous demands of exercise. 

The main outcome of all exercise-related efforts should result in the strengthening of muscles (resulting in occasional soreness), and to avoid overloading the bones and joints (likely to cause pain and injury). 

Exercising with weights, for example, weight bearing exercise can often cause soreness which can be described as a dull, aching pain in the muscles.  This type of soreness should generally disappear in 2-3 days, during which time your muscles have the opportunity to rest, recover and emerge stronger. 

Aerobic exercise, on the other hand, does not typically cause muscle soreness.  Physical activities such as walking, swimming and cycling are all examples of aerobic exercise which serve a different purpose for your body.  These forms of exercise are extremely beneficial to having both, a healthy heart and lungs.




The Difference Between Soreness and Pain

It is not uncommon to experience some sort of soreness a day or two after exercise due to excessive exertion on your muscles and the release of stored chemicals from your muscles. 

Known as a phenomenon titled “Delayed Onset Muscle Soreness” (DOMS), it occurs, more typically, if you have tried new exercises or you have exerted yourself more than your body is used to. 

Rather than experiencing pain, you should feel mild discomfort for a few days which should gradually subside with rest.  It is also important to note that if you do the same repetitive exercises over a period of time this level or soreness will lessen as your body and muscles adapt to the exercise. 

This is why we believe in changing your exercise routine every 3-4 weeks and gaining maximum benefit at all times.

 


Feeling Sore? Let Central City Health Professionals help.

In contrast to soreness, pain after exercise tends to be sharp and localized within an area and tends to continue, and sometimes get worse.  If while exercising, you experience pain, contact us immediately at Central City Health Professionals so that we can ascertain the source of the pain and assist you in managing it correctly.  You should never try and exercise your way ‘through the pain’ as this can cause injuries and do more harm than good. 

‘Exercise without injury’ should be considered a vital component when devising any exercise management plan. Factors which can contribute to the causes of pain and injury include absence of warm ups and stretching, inadequate and incorrect footwear and improper exercise techniques. 

When you feel pain, use the RICE method.

RICE is an acronym for:
Rest:            Avoid doing anything which may cause an increase in pain.
Ice:   To reduce swelling and pain, apply an ice pack to the injured area.  Do not apply the ice pack for more than 10-15 minutes at a time. 
Compression:   Compression applied around the injured area helps keep the swelling down.  Use a handkerchief or bandage and apply it firmly, but not too tightly, around the injured area.
Elevation:  Elevating the injured body part also assists in minimizing swelling. 



WARNING SIGNS:

Consult your physiotherapist, massage therapist, chiropractor or doctor immediately if the pain:

» Persists after 12 to 48 hours of applying ice and resting
» Is sharp and movement is limited
» Is accompanied by swelling in the joint, numbness or weakness

Pain is an indicator of distress to your body – listen to your body and act quickly. 

A timely call to us will not only facilitate a speedy recovery, but will avoid further complications which may arise from neglect. 
Don’t let your aches and pains get the better of you, contact our health experts now to help you manage your aches and pains. 

Call Central City Health Professionals today on 9421 1733