Core exercises are an essential part of any fitness routine. They are an effective way to tone your stomach muscles and protect your back from injury. Pain or soreness after an intense abdominal workout is not uncommon. You should, however, be able to determine when pain is the good kind, caused by an effective workout, or the bad kind, caused by a muscle injury.
Delayed-Onset Muscle Soreness
Delayed-onset muscle soreness or DOMS is the good kind of pain. This is fairly common and occurs 24 to 48 hours after a rigorous workout. This type of pain originates from microscopic tears in your muscle fiber caused by physical exertion. It is these tears that allow your body to repair and build new muscles. Pain caused by DOMS typically eases within a week. During this period, you are advised to reduce the intensity of your exercise.
Muscle Injury
Pain caused by an injured muscle is serious and should be treated with care. It is usually characterized by a sudden sharp pain felt during a workout. If you find you are overcompensating to protect a group of muscles, you are advised to stop. Persisting with your ab workout despite burning pain can worsen the injury and, in some cases, lead to the development of others. Depending on the extent of the damage, an injured muscle can take weeks or months to heal.
Possible Causes of Pain During an Ab Workout
Several factors can cause your upper back to hurt after an ab workout. These include exercising using the wrong technique or using the wrong equipment. You can also harm yourself by overreaching and trying workouts that are too rigorous for you. It is important to keep your body hydrated at all times.
How to Prevent Pain From a Workout
Warm up before you begin your abdominal workout. Warming up prepares your body for the demands of a workout by increasing the flow of blood to your muscles and elevating your body temperature. This reduces the likelihood you will strain or harm yourself. Cooling down after a workout also offers benefits. It is believed cooling down may help reduce soreness, stiffness or muscle injury.
References
- MetroWeekly.com; The Pain of Gain: What Causes Exercise Pain?; Kimberly E. Soehnlein; March 2004
- "The New York Times"; That Little Voice Inside Your Twinge; Gina Kolata; June 2009
- Sports Medicine Information: How Can I Avoid a Sports Injury?
- MayoClinic.com; Aerobic Exercise: How to Warm Up and Cool Down; February 2011
- MayoClinic.com; Core Exercises: 7 Reasons to Strengthen your Core Muscles; October 2009
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