Sports Medicine
A Crucial Period
Good Pain, Bad Pain
On Your Knees
Secondary Injuries
Imaging Technology
What's Sciatica?
The Female Athlete
Putting Your Feet First
Itis Schmitis
Too Much, Too Soon
Under the Influence
What's Goin' On?
Think Inches, Not Pounds
Preventing Vaginitis
That Painful Pull
Athlete's Heart
Exercise & Arthritis
Chilled to the Bone
Measuring Body Fat
Exercise and Your Breasts
Choosing a Sports Doctor
Lean on Me (Shoulder)
Exercise & Anemia
Exercise Abuse
Pelvis Sighting
Hand Aid
It's All in the Wrist
Back in Action
Altitude Adjustment
Tennis Elbow, Anyone?
Exercising in the Heat
Agony of the Feet
Restless Legs
Night Time Cramps
Birth Control Concerns
No Periods, No Babies?
Post Partum Prescription
Weight Loss Mystery
Undesirable Cooldown
To Brew Or Not To Brew
Fitness After Baby
Biking and Back Pain
Swimmer's Shoulder
A Hidden Athlete
Avoiding Osteoporosis
Drug Testing
Maximum Heart Rate
Headway Against Headaches
Torn Rotator Cuff
Fat Figures
Bloody Urine
Sag Story
Lackluster Leg
Bothersome Bulge
Gaining in Years
Taking It On the Shin
Aching Ankles
Hoop Help
Tender Toes
Meals For Muscle
Growing Pains
Hot Tips
High Altitude PMS
Personal Bests
Air Pollution
Ankle Blues
Heartbreak Heel
Yeast Relief

Good Pain, Bad Pain

Some types of soreness are normal; others aren't.

Almost everyone hurts to some degree during exercise. Some pain is the price you pay for working out and improving performance. However; it's crucial to distinguish between good pain - the type that's part of the muscle strengthening process - and bad pain - the kind that maybe an injury.

Whether you're running, cycling or doing step aerobics, you may feel some stiffness or soreness at the beginning of your exercise session. Not until you are 10 minutes into the workout does your body start to perform like there's any oil in the crankcase. It takes that long for your body to make all the physiological adjustments to exercise. Evaluating yourself in this warm-up period is important for a good workout and preventing injuries.

Stiff and sore muscles four to 48 hours after exercise come with the territory; especially when you're trying to improve your performance. You might feel great during the workout, but watch out! The next day you may find it tough to climb a short flight of stairs. This is called delayed onset muscle soreness.

Don't let mild soreness stop you from exercising. If you do begin a workout feeling stiff and sore, however; it's not a good day to increase the distance you run or the time you spend on the stairclimber. Instead, do a good warm-up, stretch your muscles thoroughly - particularly the sore ones - and lighten the intensity of your workout. Train, don't strain.

If the stiffness disappears after five or 10 minutes, continue with your usual workout, but don't try to set any new records. Wait for a day when you feel strong and fresh to work harder.

If the pain doesn't go away after you're warmed up, cut back on your workout and make it an easy day. If possible, exercise in a way that doesn't involve the painful area. if the pain increases after your warm-up, stop exercising and treat the injured area with ice.

The process of strengthening muscle tissue is like urban renewal-you tear down, then rebuild. But why do the muscles get sore?

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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

General Health
Common Medical Problems
Dental Health
Infectious Disease
Sexual Health
Emotional Well-Being
Eating Disorders
Alcohol & Other Drugs
Environmental Health

The information in this web site is for educational purposes only and is not providing medical or professional advice. It should not be used for diagnosing or treating a health problem or disease. It is not a substitute for professional medical care. If you have or suspect you might have any health problems, you should consult a physician.

Copyright 2000 - Sports Doctor, Inc.