How to know you’re hurt and not just sore
RESUMING or starting an exercise programme after a long period of inactivity will more than likely result in pain and soreness in the body. But though it is normal for that to happen, there are times when an individual could actually be hurt and only think that they’re sore from the workout.
According to Dr Winston Dawes, CEO of Mahogany Health and Fitness, when starting an exercise programme it should be a gradual workout, or else it will end in pain.
“In other words, you don’t move from zero to 100 in six seconds, so what we recommend is that you start off with stretching and walking, from 10 to 15 minutes, and then you build up. But don’t go too vigorously or else you’re going to end up with pain from lactic acid,” he said.
When it comes to an actual injury instead of being sore, signs include:
1. Joint pains
Dr Dawes said you should not have pain in your joints and if you do there’s something going on and it should be checked out.
2. Excessive muscle pains
He said if you’re having excessive pain in your muscles, these signs should never be ignored. “Many times we’re overenthusiastic and I know of an individual who lost five years’ worth of weight in one week. He ended up having severe pain when he went to pass his urine and was also passing white-coloured urine, which meant severe muscle damage. He had to be taken to hospital, given fluids and ended up being treated for kidney failure,” Dr Dawes said. He added that you will have mild muscle pains at the start but you should not be having severe pains with respect to your movements.
3. You can barely walk or move
According to personal trainer at Eden Gardens Wellness Resort and Spa, Rohan Gordon, what may seem like a harmless exercise or workout could actually be a major injury. “Women have a higher pain threshold than men, and for that they sometimes have the pain and keep training with it for longer than it should last. We as individuals like to push through aches, which can lead to bigger ones,” Gordon said.
The personal trainer said what we term soreness or delayed onset muscle soreness stems from tearing the very muscle fibres needed to shape our abdominal muscles, glutes and other muscles.
“Muscle soreness can strike anytime due to the frequency, duration or intensity of your workouts,” he said. Moreover, he noted that if this persists, there could be a more serious underlying issue.
“Seek medical attention if the pain lasts longer than five days as it could be a muscle or tendon tear,” Gordon said.
He said symptoms of muscle soreness include extreme soreness, joint stiffness and tenderness between 12 to 24 hours and may worsen for up to three days before feeling better.
To aid with the recovery process, Gordon suggested staying hydrated, walking around and stretching. Additionally, he said a wellness centre with a sauna can help.
“Take five to 10 minutes of the sauna. The sauna will relax your joints and muscles allowing you to feel better,” he said.
— KIMBERLEY HIBBERT
