FitSugar

Do You Exercise Even When You're Sore?

FitSugar — Fri, 30 Jul 2010 04:30:57 PDT

I found a new running buddy in my neighborhood, and let's just say that she's much more hard-core than I. I led her through a leisurely 35-minute run, and the next day, it was her turn to lead. She had us running up every hill in the woodsy trails near our homes. By the end, we had run for over an hour. The next morning I woke up to extremely sore legs and a phone call asking if I was up for going again. I had to pass, saying I was way too sore to even bend over and tie my sneaks.

Exercising when I'm a little sore often relieves my tightness, but when I'm so sore even walking hurts, I skip the workout and rest. What about you?

How to Deal With a Sports Injury

FitSugar — Mon, 05 Apr 2010 08:00:00 PDT

Many of you are excited to kick-start your Spring with some outdoor sports, but if you're a bit overzealous in your return to this active season, you may end up with an injury. The big question is, do you go see a doctor or treat it yourself? Dr. Thomas Best, a doctor and marathon runner told The New York Times, "Know how you typically recover. When you are not recovering as you typically do, that’s the first warning that something more is going on."

Other signs you should seek medical attention include:

You're constantly in pain, even when walking and resting.
The pain gets worse.
Your joints lock.
Swelling or bruising doesn't go away.

If you aren't experiencing the above signs, there are many ways to treat minor injuries at home. Find out my tips when you

For shin splints, be sure to rest and ice your shins for 20 minutes, at least twice a day.
With a pulled muscle, once you've iced the area and the pain subsides, stretching and low impact exercise will get the blood flowing again.
If you sprain your ankle, remember R.I.C.E. - rest, ice, compression, elevation.
When icing, start ASAP for the best results.
For chronic pains such as sore, stiff, nagging joint or muscle pain, apply heat not ice.

How do you handle a sports injury? What have you found works/doesn't work for you?

R.I.C.E. Review

FitSugar — Wed, 24 Feb 2010 12:00:25 PST

After reading the progress reports from the Get Fit For 2010 community group and contest, I noticed one big trend: injuries. They happen to the best of us; if you lead an active life, chances are high you will suffer some bumps, bruises, and strains along the way.

If you happen to sprain your ankle or strain your hamstring, immediate first aid can help you heal faster. No matter if you injured a joint or a muscle you should follow the R.I.C.E. protocol for 48 hours after your injury.

Rest: Take a break for a day or two to let the injured area rest and recover. Your body needs time to heal the injury. Let pain be your guide as to what daily activities are fine. Once you can go about your usual daily routine without pain, slowly ease yourself back into training. Try the elliptical before going gangbusters on the treadmill.
Ice: Apply an ice pack (or a bag of frozen vegetables, wrapped in a towel) to the injured area for 15-20 minutes every few hours. Ice helps reduce swelling and inflammation by slowing blood flow to the injury; it also lessens the pain by numbing it a bit.
Compression: Between ice treatments, wrap an elastic bandage around the affected part to apply pressure and reduce swelling. Compression can also help provide support to a weak joint. It should be fairly tight, but make sure it doesn't press nerves or cut off blood circulation - if the end of the limb turns blue, that's too tight! It's also too tight if you feel throbbing in the bandaged area. For the same reason, don't wear the bandage at night.
Elevation: Let gravity do the work - try to keep the injured limb raised above the level of the heart to prevent fluids from pooling in the inflamed tissues. For an injured leg, prop it up above the hips when lying down. Injured arms can be held up in a sling.

If two days post-injury your pain has increased or the swelling has not subsided, it's best to see a doctor or a sports injury specialist. A medical professional can properly diagnose the injury and recommend the correct form of treatment and rehab to get you back in action sooner than later.

You Asked: Ouch! I Pulled My Groin

FitSugar — Mon, 16 Mar 2009 03:30:00 PDT

Hey FitSugar,

I'm usually really good about warming up and stretching before a workout, but last week at the gym, I did something stupid. I excitedly hopped on a weight machine I don't usually use, and while trying to work my hamstrings, I pulled my groin. Ouch!

Now it just won't seem to get well. How can I treat it? Do I have to stop exercising all together? I hope not, because I'd hate to stop working out.
- Groaning About My Groin

Ouch is right. A strained muscle in the groin is very painful, and it's a hard one to avoid using - it can smart every time you walk. This is a very common injury, so for some tips on treating it,

A pulled groin is actually a strain in the muscles known as the adductor group, which connects the pelvis to the femur. The injury occurs when you overstretch a muscle and can result in small tears in the tissue. It usually happens if you haven't warmed up properly or if you're attempting to lift more than you're accustomed to - both of which sound like culprits in your case.

To treat it, try the good, old-fashioned combination of rest and ice. Initially, you should ice the muscle for about 20 minutes at a time. Yes, that means sitting with an icepack on your crotch, but don't worry: After 48 hours, you can transition to heating pads or similar warming treatments. Anti-inflammatory medications can also help with any pain or swelling.

You don't have to stop exercising entirely, but do listen to the muscle, and don't do anything that makes it hurt more. It's especially important to avoid strength training the adductors or stretching them until the pain has subsided. When it does, probably after a week or two, don't forget to try these inner thigh stretches after your are warmed up before resuming your next activity. Hope you feel better soon!

Source

You Asked: Pulled Calf Muscle?

FitSugar — Fri, 10 Oct 2008 05:30:00 PDT

Dear Fit,
I overdid it running on the treadmill a couple of nights ago. I ran hard and was in a rush so I didn't stretch or cool down. Then I put my heels back on to go to a cocktail party. When I got home, my right calf was aching. It hurts a bit when I walk and feels really tight. I think I pulled it. What can I do to help it heal quickly? Do I ice it? Do I heat it? I haven't worked out in a couple of days and I miss the exercise.
Thanks,
- Kink in My Calf

Ouch! I hate exercise injuries and feel your pain, though I usually injure my hamstrings. I think it is good that you're staying off your calf. To see how I think you should treat this injury, just

First off, it sounds to me like you strained your calf rather than pulled it. A strained muscle is when the muscle is overstretched while working and develops micro tears. Usually it happens when the muscle is being asked to simultaneously stretch and bear weight, like when running. In a pulled muscle, the size of the tears are larger and are considered partial tears. A pulled muscle is much more painful, and generally with a pulled muscle you feel the pain immediately upon injury, creating an "OMG! What have I just done?" moment. It doesn't sound like that happened your case.

The good news is that strained muscles heal much more quickly pulled muscles. It generally takes about two weeks for a strained muscle to completely repair. Initially you want to ice your strained muscle for no longer than 20 minutes at a time. But after 48 hours, transition to heat in the form of baths or heating pads. The initial icing will help keep down any swelling that has occurred in the muscle, then the subsequent heat promotes healing. To reduce the sensation of pain, you can take over-the-counter pain medication.

For healing purposes, the best thing you can do is rest the muscle by avoiding impact activity, like running, and don't try to stretch the muscle until the pain is gone. While I am not sure that wearing heels is what you want to subject your injured calf to, wearing flats with this kind of injury is not beneficial either. You want to keep the heel lifted a bit, so wearing running shoes would be ideal. If that is not your style, you can put a little heel lift in your shoe, but be sure to put one on the non-injured side to keep your legs even. Lifting the heel takes pressure off the calf muscle, and can help during the recovery process.

Once the pain is gone, be sure to stretch and strengthen your calves with some heel raises; I would also do some basic walking before hitting the treadmill again. If you allow the muscle to fully recover, you decrease the chances of reinjuring your calf. A proper warm-up will help prevent injury, too; do some light cardio, then stretch the muscle before running hard. If in two weeks you are still in pain, make an appointment with your doctor to make sure you haven't torn the muscle or tendon.

Sure do hope this helps.

Source

Do Tell: Have You or Your Partner Pulled a Muscle During Sex?

DearSugar — Fri, 19 Sep 2008 15:00:00 PDT

So maybe you tried a new position to spice things up in the bedroom, and he in turn threw out his back out. Or maybe you were trying to show off your flexibility and you pulled a hamstring instead. In my opinion, there's no better way to suffer an injury! Since your secrets are safe here, do tell: Have you or your partner ever pulled a muscle during sex? If so, did you confess the real story or did you make something up?

Source

Pulled Muscle 101

FitSugar — Wed, 07 May 2008 09:00:00 PDT

Suddenly sprinting now that it is Spring, may feel like a good idea, but your hamstrings may have a different idea. If you rush your training, something we have all done at least once in our lives, you're bound to strain something. Straining or pulling (the more intense of the two injuries) a muscle is a fairly common injury and both occur when a muscle is stretched too far. This over stretching actually causes tears in the muscle fiber.

The tears can be divided into three categories and at About.com they describe the different levels of severity like this:

Grade I: Mild discomfort and not much loss of range of motion. Usually does not limit activity.

Grade II: Moderate discomfort, stiffness, tenderness, swelling, and bruising in the area. You may also notice a bump or indentation at the site of the injury. You won't be able to contract the muscle fully without feeling pain.

Grade III: Severe injury that can cause significant pain. Often patients complain of muscle spasms, swelling, significant bruising, and internal bleeding. You will be unable to contract the muscle and surgery may be required to repair the ruptured muscle.

Usually you can feel the pain of a pulled muscle immediately during exercise, but it can also be the kind of injury that gradually happens from repetitive movements. Either way, if you want to know what you should do if you pulled a muscle then

If you are exercising and you feel a sudden pain, stop what you're doing and rest immediately.
Ice the area with a compressive bandage to help reduce swelling, control bleeding, and to ease the pain. Make sure not to ice the area for longer than 15 to 20 minutes at a time.
If the swelling is really bad, take an over-the-counter anti-inflammatory such as Ibuprofen.
If the pull is minor and the pain subsides start moving again. You will have a decreased range of motion, but you don't want to lose strength. Gentle stretching and low impact exercise will help to treat pulled muscles by getting blood flowing to the area. Proceed with caution because you don't want to make the injury worse.

I have pulled my hamstrings many times and have learned (knock on wood) the limits of my legs. If I feel a strain coming on, I chill out for a day and it really helps the healing process. Also, I wanted to remind you that the best way to avoid a pulled muscle is to warm up properly.

Source

What a Pain in the Neck!

FitSugar — Thu, 19 Jul 2007 15:45:00 PDT

Raise your hand if you've ever woken up with a crick in your neck? You know, that pain on one side, that if you look over one shoulder - ouch! It can last all day or even a few days, can cause other muscles to tense up, and can give you a major headache.

The next time you wake up with this annoying pain, stiffness, or loss of movement, try this:

Take a nice long HOT shower. The temperature and pressure of the water will help relieve some of the tension in your neck. You know that old saying, "Move it or lose it?" Using those stiff muscles will make them feel better, so as the hot water warms up your muscles, try and do some gentle shower stretches to help improve your range of motion.
Gently massage the muscles in your neck, shoulders, and upper back. Or better yet - get someone to do it for you.
After you're all warmed up, lie on your back with your knees up, feet flat on the floor, and your head on the ground. Pull in your stomach and tuck your chin slightly. Slowly and gently turn your head right, then left, five times in each direction. Also work on lifting your head off the ground slightly five times. Slowly using your stiff muscles will help them to relax.

Want to know what else you can do to relieve your pain? Then

If the pain is really bad, take an OTC anti-inflammatory like Advil (ibuprofen) or Aleve (naproxen sodium/naprosyn). Throughout your day, you can use a heating pad or hot pack on your neck. This helps to bring blood to the area and also relieves stiffness. Also continue to do gentle stretches. While sitting in a chair, try this neck stretch.
After work, get a massage or go to a gentle yoga class. Then take another hot shower. Hopefully you'll wake up the next day pain-free.

If the pain persists for more than a few days, see your doctor. You could have a serious injury such as a pulled muscle, pinched nerve or misalignment in your spine.

From the Fit Community: The Best Cardio Machine For Your Body

Fit Community — Mon, 21 May 2012 16:53:42 PDT

Which cardio machine is right for you? FitSugar reader JessicaSmithTV asks an expert for the answers. She shared what she found in our 10 Pounds Down! community group.

The stair master, the stationary bike, and the elliptical - we all have our favorite cardio machine at the gym, but which one is the best one for your body? We asked Dr. Yoav Suprun, DPT, a McKenzie physical therapist at Canyon Ranch in Miami Beach to weigh in on the pros and cons of some of your favorite gym staples.

The Stationary Bike
Pros: Low impact, easy on the joints, offers a wide range of intensity options
Cons: The riding position can bring on back pain, or aggravate sciatica for some. “We flex our spine all day and sit for hours - why sit for a cardio session?” asks Dr. Suprun.

The Elliptical
Pros: Low impact, upright position of the body, also easy on the joints and offers a wide range of intensity options
Cons: If you have a small structure or small frame, using an elliptical with handles would be pulling your body out of alignment. “People suffer from holding the handles as it pulls on the lower back and neck once the handle is moved forward,” explains Dr. Suprun.

Keep reading for more pros and cons of your favorite cardio machines.

Overlooked and Underappreciated: How to Use the Rowing Machine

Leta Shy — Wed, 16 May 2012 13:25:42 PDT

The rowing machine can be intimidating, but once you get the hang of it, it's an effective way to spice up your cardio routine. But while the rowing machine, also called an ergometer, is a calorie buster (about 280 calories in 30 minutes for an 130-pound woman) and a good leg and core workout, improper form can lead to back injuries if you're not careful. Read on for our tips on proper rowing form.

Before you start, there are a few things to note about using the rowing machine. Make sure you wear formfitting clothes, otherwise you risk getting fabric caught in it while working out. Don't set the resistance too high - experienced rowers generally use the rowing machine at 3-5 during their workouts, so setting the machine at 2 or 3 is perfect for a beginner. Keep your strokes per minute somewhere in the low- to mid-20s as well.

There are different ways to measure your workout, so use the change display button on your machine to track your strokes per minute, calories burned, kilometers traveled, or your split (how many minutes it takes you to travel 500 meters).

Beginning Position

For your first row, set the resistance low while you figure out your form, then slowly ramp it up on subsequent rows.
Secure your feet on the pads with the straps tight enough so your feet don't move around as you slide.
Bring your knees up and slide to the top of the machine. Grab the handle using an overhand grip, but don't hold too tightly.
Pull the handle with you as you slide to the end of the machine. Your legs should be straight, but knees should still have a slight bend in them so they aren't locked. Lean back slightly and pull your hands up to your chest, holding the handle so it is right below your breasts, with elbows pointing down against your sides. This is the position where you should begin your workout, and it's also your ending position once you complete a full stroke (see below).

Keep reading for the rest of our tips for proper rowing machine form.