Good Pain, Bad Pain

Some types of soreness are normal; others aren't.

Almost everyone hurts to some degree during exercise. Some pain is the price you pay for working out and improving performance. However; it's crucial to distinguish between good pain - the type that's part of the muscle strengthening process - and bad pain - the kind that maybe an injury.

Whether you're running, cycling or doing step aerobics, you may feel some stiffness or soreness at the beginning of your exercise session. Not until you are 10 minutes into the workout does your body start to perform like there's any oil in the crankcase. It takes that long for your body to make all the physiological adjustments to exercise. Evaluating yourself in this warm-up period is important for a good workout and preventing injuries.

Stiff and sore muscles four to 48 hours after exercise come with the territory; especially when you're trying to improve your performance. You might feel great during the workout, but watch out! The next day you may find it tough to climb a short flight of stairs. This is called delayed onset muscle soreness.

Don't let mild soreness stop you from exercising. If you do begin a workout feeling stiff and sore, however; it's not a good day to increase the distance you run or the time you spend on the stairclimber. Instead, do a good warm-up, stretch your muscles thoroughly - particularly the sore ones - and lighten the intensity of your workout. Train, don't strain.

If the stiffness disappears after five or 10 minutes, continue with your usual workout, but don't try to set any new records. Wait for a day when you feel strong and fresh to work harder.

If the pain doesn't go away after you're warmed up, cut back on your workout and make it an easy day. If possible, exercise in a way that doesn't involve the painful area. if the pain increases after your warm-up, stop exercising and treat the injured area with ice.

The process of strengthening muscle tissue is like urban renewal-you tear down, then rebuild. But why do the muscles get sore?

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Foreword: Billie Jean King

Comments by Barb Harris
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