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 If the motivational factor for you to exercise is to lose body fat, the amount of body fat you lose will be determined by the intensity of your exercise routine. You will be exercising at a different intensity level in comparison to someone who wishes to build muscle or tone up.
At Perth CBD Chiropractic we encourage you to learn properly how to exercise without injury.
Our muscles have a greater blood supply compared to our bones and joints. They respond and regenerate to the demands of exercise quickly.
The outcome of all forms of exercise should be to strengthen your muscles (be prepared for occasional soreness), and to avoid overloading your bones and joints (which could result in pain and injury).
Weight bearing exercise can result in soreness, normally a dull aching pain in the muscles. In general, this soreness will gradually subside over a period of 2-3 days. During this recovery time your muscles rest and recover stronger.
In contrast, aerobic exercises such as cycling, swimming and walking do not result in muscle soreness. These exercises, being aerobic are of great benefit to the conditioning of your heart and lungs.
The Difference Between Soreness and Pain
You will usually notice a day or two after exercise that you are feeling soreness. This soreness is due to over exertion of your muscles and the release of stored chemicals from your muscles. This phenomenon is known as “Delayed Onset Muscle Soreness” (DOMS), and it typically occurs when new exercise routines are introduced or you have exerted yourself more than you should.
 Whilst you may experience mild discomfort, not necessarily pain, it should subside with rest.
The important factor to remember with all exercise is that, if you do the same exercise over a long period of time, the soreness you experience each time will decrease as your muscles strengthen and your body adapts. An important aspect of our exercise routine is to vary it every 3 to 4 weeks; this enables you to gain maximum benefit at all times.
Pain, after exercise, on the other hand, tends to be sharp and localized around a specific area.
You will notice the symptoms persist and can gradually deteriorate. Exercising ‘through the pain’ should never be an option as this could lead to more serious injuries.
During your exercise, if you experience pain, it is best to contact us at Perth CBD Chiropractic so that we can locate the source of the pain and offer you the best pain management strategies for a speedy recovery.
When you feel pain, use the RICE method.
‘Exercise without injury’ is an important component to consider when managing any fitness program.
There are many contributing factors which can increase the risk of pain and consequent injury. The absence of warm up / stretching, inadequate footwear, and incorrect exercise techniques should all be considered before you commence exercising.
 Always remember RICE when you experience pain:
Rest: Avoid doing anything that may cause the pain to intensify.
Ice: Use an ice pack to control the swelling and pain. Remember to only use the ice pack for periods of 10-15 minutes at a time.
Compression: To minimize swelling, apply a handkerchief or bandage to the injured area. Ensure the bandage is firm, but not too tight.
Elevation: Elevate the injured body part to control and minimize the swelling.
WARNING SIGNS:
You should seek immediate diagnosis from a chiropractor, doctor or physiotherapist if the pain:
- is still evident after 12 to 48 hours of ice and rest
- is sharp and limiting movement
- is accompanied by symptoms of numbness, weakness or swelling of the joint
Pain is your body’s way of seeking help – don’t ignore it, listen to it and act before it escalates. Visiting us at Perth CBD Chiropractic will assist you on the road to a speedy recovery.
Call us today on 9421 1733 and see how our medical professionals can help you manage your aches and pains.
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