Pain caused by exercise is typically caused by overdoing it, or by pulling or straining muscles, ligaments or tendons after using poor lifting or exercise techniques while exercising. Pain is also caused by the natural breakdown of muscle tissue when exercise is focused on a particular area of the body. You can reduce the severity and duration of post-exercise pain by following a few simple tips.
Step 1
Drink a cup of coffee or other source of caffeine prior to a workout, suggests studies performed by professor of Kinesiology and Community Health Robert Motl of the University of Illinois. According to his research, caffeine has the capability of blocking pain receptor signals in the brain and spinal cord, blocking one particular receptor called adenosine. This may help reduce pain felt during and after exercise, especially when at least 5 mg of caffeine per kilogram of body weight is ingested about 24 hours prior to an intense workout, according to Science Daily.
Step 2
Gradually increase weight poundage and repetitions when lifting weights, which gives your body the chance to adapt to the demands placed on it. Start off with low weights and repetitions until you just start to feel a burn in the muscles being worked, and then stop. The burning sensation is caused by breakdown of muscle tissue that's a natural process of bulking up or building new muscle.
Step 3
Allow your body to rest between workouts, suggests Dr. John Berardi. Following a moderate to intense workout, the body part just exercises requires at least 48 hours to recuperate. Many people feel post-exercise pain or stiffness for about 24 to 48 hours following the exercise or physical activity. Healing of injured muscle tissues can last from three to four days on average. During that time, exercise on a different part of the body, or engage in a different type of activity or exercise altogether.
Step 4
Stop exercising if you feel pain. By forcing repetitions or repeat actions on an already sore joint or body part, you risk more severe injury, swelling or tearing of muscle and joint tissues. This may also cause you to use other muscles to make up for weakness in a specific body area, which can lead to strain, poor technique or damage to surrounding tissues, according to physical therapist Lisa Kearns of Perform Better.
Step 5
Warm up and stretch before and after every workout. Warming up allows the body to flush oxygen-enriched blood and nutrients into the muscles, getting them ready for a workout. Stretching after a workout helps calm the muscles, keep them limber and help reduce pain and stiffness caused by a buildup, not of lactic acid as previously thought, but an enzyme called creatine kinase.
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