Good Pain, Bad Pain

Continued...

The soreness is a result of the teardown process. When the muscle repairs and rebuilds itself in four to 48 hours, it comes back bigger and stronger. However; as with urban renewal, if you tear down too much, you won't have anything to rebuild. This is the process of overuse - the major cause of most injuries. So remember not to increase the duration and intensity of your workout on the same day.

Don't forget to stretch as part of your cool-down, holding each stretch for at least 30 seconds without bouncing.

Bad Pain

Muscle joins tendon, the fibrous tissue that anchors muscle to bone. Sore muscles are part of the muscle-strengthening process, but sore tendons aren't. There's a fine line between the two types of pain. Tendinitis, inflammation of the tendon, is much more difficult to heal than a sore muscle is. It is more likely to develop into a chronic problem that may permanently affect your exercise program. Do not exercise day after day with a pain that won't go away.

Tendinitis usually but not always, develops closer to joints than does muscle pain. The pain is typically sharp, burning and/or localized near the joint. Tendons that commonly become inflamed are the Achilles tendon (at the heel), patellar tendon (above and below the kneecap), iliotibial band (the side of the knee to the side of the hip), lateral epicondyle (elbow) and the rotator cuff (shoulder). These tendons can tear and require surgery to repair. The results usually are not as good as the original equipment, so early treatment to avoid surgery is all the more important.

Treat tendinitis with ice (15 minutes two or three times a day), rest, gentle stretching and anti-inflammatory medication, such as aspirin or ibuprofen. See a sports medicine doctor for an accurate diagnosis and specific treatment. She can prescribe stronger anti-inflammatory drugs than you can buy over the counter. Because effects vary in people, ask your doctor for a new prescription if your first doesn't work.

Ice is very effective in reducing the pain and inflammation associated with tendinitis. When should you use it?

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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

General Health
Nutrition
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Common Medical Problems
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Emergency!
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