Pain can begin with a slight adjustment or stimulation. At first, it only gets hurt when you move in some way, but it quickly becomes chronic pain. From knee pain to ankle sprains to rotator cuff tears and fissures, it's difficult to figure out when it's safe to get the pain done, or when to stop to see a doctor.
Pain or something more serious? This guide will help you explain. (Source: Getty Images / Peter Muller) "Pain is a protective mechanism to avoid damage," says Steven Gausewitz, MD. “Whenever you have a lot of pain, it means you are doing too much or doing too fast.” The following is the most common explanation of exercise pain, and how to distinguish between exercise that can be done and potentially harmful exercise. The difference
Ankle tension and pain
Unnaturally distorted during the squat jump to the Zumba level, your ankle often pays for mistakes. This may result in mild to severe sprains in the lateral ligament of the ankle.
For any sprain, avoid walking on it and use rest, ice, compression and elevation treatment. Dr. Gausewitz said that if it is just pain, it may be due to tendonitis. "Resting and ice. You can't really solve it." Cycling, boating and swimming are better choices than weight-bearing sports.
Signs of Pain: If your ankle can't keep your weight, go to the doctor to check X-rays, says Dr. David Geier. “If you feel tenderness when touching the bone on the outside of the ankle, this is especially important. Ch may indicate a fracture.”
Knee pain
Knee pain may occur suddenly or with a crisp sound At the beginning, it becomes chronic pain. "In most cases, a knee injury is rarely an emergency unless you lift a heavy object and tear something," Dr. Gamewitz said.
For example, the pain when going down the stairs is often due to patellofemoral problems, during which you feel the discomfort behind the knees and if the legs are straight, they make a sound on the knees. Complete it by avoiding the movement that causes pain, in youIn the daily work, he increases knee strengthening exercises and modifies the lower jaw and other sports, and only kneels in the painless range of motion. 123]
Signs of pain: Hearing pop music when injured, important swelling Dr. Geier said that bending or locking in the knee or knee may indicate a serious injury and should be checked by a sports medicine doctor. "These symptoms suggest that the ligament or meniscus tear may be torn."
Hip painHip pain should never be ignored. Dr. Geier said that the location of hip pain helps explain why. "Inguinal pain usually comes from the hip itself (the ball-and-socket portion of the joint) or the femoral neck (the top of the leg bone)." Repeated activity can cause bursitis (inflammation) and lateral hip pain, but hip pain may be related to nerves, or It is caused by the lower part of the spine.
Bad Symptoms Pain: "Inguinal pain increases at the end of running, especially if Dr. CoGeier says: "Early and earlier it takes longer to leave, this May be a sign of a stress fracture in the femoral neck. "This symptom especially makes young and perimenopausal women engage in long-distance running. Injuries may require surgery and should be checked by an orthopedic surgeon.
Low back painEven if you are not a regular gym, Lower back pain, stiffness or discomfort may also occur - but this is more common in athletes. "This is usually a muscle strain," Dr. Geier said.
For mild pain, avoid exercise and pain Intensified, such as tilting the treadmill to exercise (keep it flat), bending the line (doing a sitting position), high-intensity aerobic exercise and overhead shoulder compression. Simple treatments such as rest, ice and stretching are o Sufficient to resolve pain.
Signs of pain: Pain associated with neurological symptoms, such as numbness or stinging and weakness in the leg indicates that disc herniation may cause pressure nerve roots. If you have these symptoms Dr. Geier stressed that he should seek medical attention immediately.
Middle back and upper back painFeeling the tingling between the shoulder blades when lifting weights may be just a bad lifting technique. Dr. Gausewitz said that he has improved It can lead to spinalThe column is loose. “Although sometimes neck problems can cause shoulder scapular pain.” Make sure you use the right weight and let you repeat in the right form.
Signs of Pain: Seeing the orthosis Dr. Geier said that if you experience severe tingling or difficulty breathing, please see a doctor. "This may indicate a more serious condition, such as thoracic disc herniation." In some cases, pain between the shoulder blades may be a sign of a heart attack. If you have never experienced this feeling and have chest pain and difficulty breathing, call 911 immediately.
Shoulder painIf you feel shoulder pain or suddenly grab or lick As soon as you raise your head, you may tighten the rotator cuff muscles and stabilize your shoulders. "It may be a simple impact syndrome at first, one of the most common causes of shoulder pain," Dr. Geier said.
This happens when the shoulder blades exert pressure on the rotator cuff muscles. Arthritis or bursitis may also be the cause of pain. For simple strains, ice, avoiding overhead activity and anti-inflammatory drugs or cortisone injections usually solve the problem.
Signs of Pain: If your shoulder feels it comes out of the nest or you experience severe pain and swelling, you may have tears or other serious injuries that should be performed by a doctor. Evaluation.
Achilles tendon painJumping on aerobics or high-intensity toes affects the class which can cause Achilles tendon pain. This is the largest tendon in the body, connecting the calf muscles to the heel. “Most 'good pain' refers to muscle soreness,” Dr. Gausewitz said. “It is normal for any pain around the joint to last for a few days.”
If you notice pain and swelling as your activity worsens, you may have Achilles tendinitis. Ice, rest and stretching the calf muscles will help.
Signs of pain: Swelling and symptoms worsen with walking, especially on uphill or uneven surfaces, which may be a partial sign of tearing Achilles. Other signs may appear when walking on the stairs, running, jumping, jumping or raising the heel. Get medical attention immediately - Delayed treatment can cause tendon rupture.
Elbow painEven if you have never played golf or tennis, the inside of the elbow is painful, usually called the golfer's elbow, the pain on the outer elbow, called the tennis elbow, It is a common overuse injury. Excessive use leads to muscle weakness that can form tiny tears in the tendon, resulting in inflammation. Dr. Gausewitz said resting the arm, reducing inflammation, changing grip and using a harder tennis racket can help.
Signs of Pain: Your doctor may recommend surgery for extremes if the pain does not improve with traditional treatment after 6 to 12 months.
Foot PainIf you feel pain in the middle of your heel or along the arch during running, this is especially painful. When you get out of bed for the first time in the morning, you may have enough feet. Basal fasciitis. This inflammation of connective tissue runs along the soles of your feet. It occurs on the underside of the heel and increases the risk of knee pain over time.
"It may take a long time to get rid of it," said MD, MD, assistant professor. Plastic surgery at Brigham and Women's Hospital. If you suspect plantar fasciitis, avoid speed work and mountain training. Massages, anti-inflammatory drugs, support shoes and ice can also help. Gradually increase the training mileage, replace worn running shoes, and run on soft surfaces instead of asphalt or concrete.
Signs of pain: If the pain persists for more than a few weeks, see a sports podiatrist. Treatments include orthoses, cortisone injections, splints and anti-inflammatory drugs.
Shin PainIf you run the same road every day or recently run from a treadmill to asphalt, your calves may become painful. In some cases, pain may begin in front of the ankle and continue to the patella.
Skin Clips - The inflammation of b is caused by overuse - may cause pain during running and after running. Reduce your mileage as the first sign of the tibial splint, as they may cause stress fractures if left untreated. Ice, rest and anti-inflammatory drugs are helpful.
Signs of pain: If you change your mileage,After icing and rest, the pain will not diminish or subside, seek medical attention. In some extreme cases, a tibial splint that presents with a severe stress fracture may require surgery.
