At times, it is hard to determine if sore muscles and the pain you experience are actually from your weight training, and thus, whether it’s a normal occurrence or not. I hope that the tips on today’s blog post will help you prevent and/or find relief from the pain you may experience after a weight training session.
Hire A Personal Trainer
Starting off on the right foot maybe the best way to go. If you are new to weight training, it might be a good idea to hire a personal trainer to teach and guide you on the proper way to workout. Performing the weight training routines with proper form and technique will help you avoid injury and as a result, may help you avoid abnormal or intense forms of post-workout pain.
Other Catalysts For Pain
You need to consider that medications, illness, or a past injury may be the catalyst of the pain you are experiencing. And moreover, it may differ from the normal soreness that you experience after a workout. A red flag that should alert you to end your workout session ASAP could manifest itself as pains in your chest along with breathing difficulties and dizzy spells. If you find yourself in such a situation, you should contact your doctor immediately.
Another red flag that should alert you to seek professional medical assistance is if you observe any changes on or around the area of your joints. Also, if your recovery from the muscle pain is taking too long and you cannot resume your weight training after a week or so, then it’s a good idea to have your doctor take a look. You may have a certain condition that may require medical treatment or additional periods of rest before your resume your weight training sessions.
Protect Those Wrists Of Yours!
You can, perhaps, use wrist supports (or wraps) to help prevent wrist injury during your weight training sessions. Now if you still experience pain in your wrists even after using the wrist supports and consulting your doctor, it may be a good idea to temporarily stop those movements that put stress on your wrists. One routine that comes to mind is the bicep curl. Another is the bench press. You may want to decrease the amount of weight or reps for those routines and slowly build them back up to where you were at. It does not make sense to rush things and reinjure your wrists in the process.
Try These Post-Workout Routines To Manage Your Pain
Soaking in cold water or using an ice pack will help ease your pain. Note, insure that the temperature is not too cold as to result in a skin injury. You should also pay attention to the duration of time spent soaking in cold water or using the ice pack.
Another solution in providing relief to your sore muscles is the use of heat. It is also known as a good muscle relaxant. It is suggested that treatments using both cold and heat for your sore muscles are an ideal way to take advantage of the healing benefits from both temperature treatments.
Taking a plunge into the swimming pool, and leisurely swimming a lap or two is another way to relax your muscles after a weight training session.
Another thing you can do to reduce muscle pain after a weight training session is to perform some stretching routines. It can also enhance your range of motions and improve your flexibility. You should target the muscle group that was involved in your weight training session. If you segment out your workouts, it might be easier to remember what muscle group to include in your stretching routine.
Try Bodyweight Exercises
Another weight training option you may want to explore are bodyweight exercises. Like free weights, bodyweight exercises also involve resistance. However, it uses the body as the resistance. Some say that bodyweight exercises are superior to training with free weights and those universal machines since it works with the entire body and involves the natural range of motion for the body. And thus, it does not leave the body prone to and vulnerable to injuries related to routines involving free weights and machines.
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