Yes, it is indeed true what they say, no pain no gain. However, orthopaedic injuries, in a bid to look like Ryan Reynolds or a Vogue CoverGirl, seems too hefty a price. Wouldn’t you agree? The secret to world-class performance is not in how many lunges you do but in how consistent you are. While exercising is a major step on the road to wellness, and its benefits are immense, too much of it can cause serious damage.

The Causes Of Pain During Exercise

The parts of the body involved during exercises are the bones, ligaments, tendons, and muscles. Emphasis on muscles. Exercises stretch and cause small tears in muscles which in turn stimulate them to grow bigger and stronger. The importance of a high protein diet when exercising can therefore not be overlooked. Not only do they serve as fuel but they also preserve muscle mass by acting as building blocks.

These small muscle tears and stretching cause a dull ache or slight pain during and after the exercise.  However, when too much stress is applied to muscles, bones, tendons or ligaments, the results are serious injuries. Other causes of pain during exercise can be starting vigorous exercises after a period of inactivity, overdoing a familiar exercise or doing exercises in the wrong form.

Good Vs Bad Pain

Good Pain

Good pain during exercise is normally caused by three major reasons. The first is as a result of the muscles trying to adopt the changes experienced by the body moving from a state of inactivity to one of activity. A buildup of lactic acid in the body is the second cause of pain. An oxygen deficiency in the body forces it to generate energy anaerobically. Lactic acid is produced as a by-product. This accumulation causes a mild burning sensation in the lungs and muscles. The last cause of pain when exercising is the remodelling of muscles. Exercises strengthen and remodel the muscles of targeted areas. This process causes tenderness and soreness. Laughing, coughing, sneezing all become harder to do. Good pain is gradual, spreads over a large region and usually clears a few days after the exercise.

Bad Pain

Bad pain during exercise usually results from an irritation of the muscles, bones or tendons. Another plausible cause is a stress fracture. Traumatised nerve roots can also cause great pain and discomfort. It is characterized by sharp, radical or localized pain. Numbing, pins and needles, inflammation, limping and tightening of muscles are other clear indications you need to seek medical assistance. Unlike good pain, which clears out after a while, bad pain only increases.

How To Identify Bad Pain During Exercise

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Exercises that target the core work on the oblique, serratus anterior and rectus abdominis muscles. Exercises like the Russian twist involve the obliques and are great for waist shrinking. They are responsible for lateral movement of the trunk. A mild burning sensation and decentralized soreness is nothing to be worried about. However, stinging pain in your abdominal sides, is a red flag and you should stop the exercise immediately and inform our trainers. Injury to the rectus muscles, often caused by activities like planks and sit-ups, usually manifests as a sharp pain slightly below the navel. Back pain can result from straining the neck vertebrae during crunches.

Push-ups, swimming, and weight lifting work out the serratus anterior muscles responsible for arm rotation and protecting the shoulders. Damage to these muscles is indicated by acute pain on the chest sides or running down the arm.

Most core exercises also affect the quadriceps and hamstrings, located at the front and back of the thighs respectively, say, leg raises. Serious damage is indicated by extremely sharp pain when extending the knee or lifting your leg. Difficulty in walking usually indicates a tear in the sartorius muscles of the inner thigh.

Watch out for the above indications when exercising. While you can push through good pain, bad pain during exercise should be taken seriously and treated, to prevent further damage. That said, even though pain might take away from the appeal of working out, inactivity is not an option either. You just need to take the necessary precautions and subscribe to a gym with certified trainers who know how  far to push you without causing strain on your body like  Rupaz Health and Fitness Centre 😅.

Models: Coni Qwaresma,  Steve Brenda, & Peullah Pkwaram

Photo Credits: Big Lenses Studio