Fitness junkies evolve through hard workouts. After all, some things are more rewarding than doing an intense routine and getting out victorious – and sweating. But at some point, pushing through training will go from admirable stupidity. So how do you know when to put your ego aside and throw it in the towel, if only temporarily?
“You have the phrase, 'No pain, no use,' which is a cool thing to put on a T-shirt, but if you are injured because you have pushed through something, you cannot make progress. you're looking for, "says Eliza Nelson, an ACE-certified personal trainer and orthopedic training specialist.
Apparent signs that it is time to reduce or stop training include joint pain, dizziness, palpitations and acute pain. "Our pain receptors are there for a reason," says Nelson. "There is a difference between pushing a heavy lifting set and not counting our body's signals."
However, there are gray areas.
For example, if you do heavy leg presses or squat and feel a load on your knees, you may just need to adjust your shape. Paul Ochoa, a New York physiotherapy physician and owner of F-Square Center Physiotherapy Paul Paul Ochoa, says one common solution is to focus on tracking your knees along the other toe to prevent them from focusing inward.
If your form is at risk because you feel pain (ie you put most of your weight on one side), this is another story. "If you stop compensating for (pain), it can also cause injuries, because now another muscle that wasn't supposed to be in that movement is being used, or maybe it's not being used in the best way," Nelson explains. In such cases, it is best to pause this particular exercise and seek professional help.
In particular, younger trainers or trainers who jump back into their routine after a long break, especially during exercise. In fact, Ochoa advises beginner trainers to start lightly and stay within the first month of low to moderate intensity training. After all, you need to give your bones, muscles, joints, tendons, and connective tissues time to adjust to the new stresses before increasing your intensity.
What's more, if you are just starting (or restarting) exercise mode, chances are that you are not yet in tune with your body's signals – and you may be in trouble here. "The reason I would be more conservative about (new trainers) is that they have no experience how to decipher the pain of muscle fatigue and anything else that could indicate that they are causing overuse injuries like tendonitis," Ochoa explains.
More experienced trainers should have an easier time distinguishing between normal muscle fatigue and abnormal pain, but even this group doesn't always know when to make it easier. Although most people recognize that acute pain is not good, dull pain can be more difficult to diagnose.
If it is you, think about whether the pain you are experiencing or the pain is new. If that's the case, change your daily workout. For example, if you feel a strong shoulder pain while doing a head press, try reducing the weight slightly. If you feel heavy pressing on a weight that usually does not cause you problems, allow your shoulders to rest for a few days. Sometimes a good old-fashioned vacation is needed to solve the problem, Ochoa said.
If you feel pain a week later when you re-visit this workout, consider visiting a doctor or physiotherapist for help.
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