It’s the New Year and the most common resolution of all is in full swing, “I will get in shape/lose weight!”. So as a result a lot of people go out for their first road run in months, sometimes years, or their first long cycle session, or perhaps their first gym session.
This is all fantastic, however, some people have some problems, which stops their good intentions resolution in its tracks – sudden acute pain! Many who go out running can have sudden onset of knee pain, hip pain, shin pain. It’s not all that common for people to tear muscles and sprain ankles as well, after all it is winter – it is cold, wet and slippery!
So to those of you who are now struggling with pain or for those who MAY experience it in the coming weeks at the gym or out and about, here are some potential reasons why you are hurting, but more importantly how you can help get yourself pain free and back out there on track to achieve their resolution!
What could it be?
Here is a short list of some of the conditions you may be affected by and why it happens and ultimately what you can do to help relieve the pain.
- DOMS (Delayed Onset Muscle Soreness)
- As it says, this is a delayed reaction from the muscles that you usually feel 24-72 hours after exercise and it can last up to 7 days!
- Signs and Symptoms include:
- General aching/tenderness over the muscle with no pinpoint pain
- Sore to touch/palpate
- More ‘achy’ than painful.
- It is commonly caused by ECCENTRIC exercise (muscles lengthening under load) e.g. Lowering weight, running downhill.
- Causes microtrauma to the muscle fibres, it isn’t a major issue but can stop you exercising.
- How to treat?
- Usually rest helps but as mentioned it can last 7 days.
- You can exercise through it as long as you avoid that eccentric load or that muscle group.
- Any measure that increases blood flow to the muscle, including massage and activity, hot baths/ saunas.
- It is advised to try lymphatic drainage massage to help speed up recovery.
- Acute Joint Pain
- This can depend on age, joint integrity and types of exercise, but ultimately can inhibit exercise.
- It can be caused by underlying problems such as arthritis, but can be caused be repeated overloading or impact, e.g. road running, weight lifting.
- Joints can become inflamed and sore with some restrictions in movement.
- How to treat?
- It is advised that you seek advice from a Physiotherapist/sports therapist or any other medical professional with knowledge in joint conditions.
- Often rest can help, but if this is a reoccurring condition it should be looked at.
- Avoiding exercise/activity that aggravates the joint is advised.
- If activities such as running or weightlifting are causing the pain, your technique may be the issue. This will need to be analysed and adjusted.
Physiquipe Clinics can provide an injury assessment and provide advice or treatments using our world leading rehabilitation equipment.
- BTE Primus RS – can assess strength outputs of each movement and analyse if you have any weaknesses or movement restrictions. This can also be used to work out safely through an injury or for rehabilitation, and can be used to train correct movements with safe loading. Find out more at here.
- AlterG Anti-Gravity Treadmill – This amazing piece of kit reduces your bodyweight in 1% increments so you can run long distances without putting too much stress/load on the joints. As we take your weight down, you can run faster so you can still achieve the same workout as that on the road. Read more here.
- PhysioTouch – This revolutionary system helps your body recover naturally from an injury. It simply stimulates your lymphatic system to encourage healing. It can also stretch the tissue to provide a muscular release for those tight spots. Discover more here.
To book an appointment with us visit the Physiquipe Clinics website or call us on 0161 300 5591.
Safe exercising and Happy New Year from all at Physiquipe!