When any workout or specific exercise causes you pain, pay
attention. Knowing how to react can help you avoid a serious
injury. Strength training can cause several types of pain
When you use muscles you have not used for a while or try a new
exercise or training technique, it is normal to feel a dull ache
of soreness in the muscles that were trained. This pain is caused
by microscopic tears in the fibers of the connective tissues in
your body - the ligaments that connect bones to other bones, and
the tendons that connect muscles to bones. This microtrauma may
sound harmful but is in fact the natural response of your muscles
when they experience work. This is the primary reason it is so
important that you get enough rest between specific muscle
workouts. Each time you work out with weights, you cause this
"damage" - these tiny tears in your muscles; they need ample
resting time to rebuild and become even stronger, bigger, and
Pain During or Just After a Workout
During a workout, repeated contractions cause lactic and other
acids, as well as proteins and hormones, to build up in muscle
tissue. This can cause pain even without injury. But if you
experience a sharp, continuous pain, or pain accompanied by a
burning sensation, stop lifting and get it checked.
These happen when muscles, often in the calves or feet, knot up
in intense contractions. Cramps occur most commonly in endurance
sports like cycling and running, where the athlete loses a lot
of fluids through sweating. This is why it's very important to
stay well-hydrated during exercise. If you do get cramps, the
best way to stop them is to gently stretch the cramped muscle.
When working out with weights you need to be in full control of
both the weights and your own body as it lifts and uses the
weights. Careless weightlifting can result in injury. Not
warming up, attempting to lift too heavy a weight, using
momentum or jerky movements, letting the weights drop, not using
correct form, or forgetting to stretch or cool-down after your
workout can indeed result in injury.
The following injuries can occur as a result of carelessness:
1. Tendonitis: This is inflammation of the tendon and can occur
if you begin your first set with too heavy a weight and/or are
not properly warmed-up. Rest is the best treatment for this
2. Fascia injuries: Can occur if you suddenly jerk or pull the
weight. Fascia is basically the packaging tissue of muscle. When
fascia is torn, it becomes inflamed and the pain is severe. The
injury should be treated with cold packs and wrapped with an ace
3. Ligament injuries: Can occur when people use momentum and jerk
the weight to accomplish a lift. This injury is treated by using
cold packs and rest.
4. Sprains or muscle tears: Are uncommon if you warm-up, stretch,
and cool-down properly and implement safety precautions and
Any time you do have inflammation or swelling, use the R.I.C.E
method of reducing damage and speeding healing. For injuries,
R.I.C.E. is nice.
1. Rest: When you are hurt, stop your workout immediately and
take weight off the affected area.
2. Ice: Wrap ice in a towel and hold it against the injury for
10 to 20 minutes, three or four times a day until the acute
3. Compress: Wrap the injured area in a snug, but not tight,
4. Elevate: Raise the injured limb and rest it on a pillow to
reduce swelling. Strength training provides many important
benefits that cannot be achieved by any other exercise or
activity. However, when enjoying this great form of exercise,
be sure to pay attention to pain and soreness so that your
program is not only effective, but safe as well.
Good luck: I hope you enjoy all the wonderful benefits of
a safe and effective strength training program.
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