Feel the burn, not the pain, when getting into shape

September 29, 2016

What You Need to Know About Getting Into Shape

Have you always been a fitness nut? Or have you been planning on getting into better shape? Whatever your motivation or fitness history, it’s important to approach working out safely. Follow these tips from the Orlin & Cohen Orthopedic Group to make sure you start—or continue—a healthy and safe fitness routine.

  • Warm up before AND after exercising. It’s basic gym class rules, but many adults skip the stretching and hit the weights right away. Choose a five-minute warm-up activity, and take the time to stretch. Stretching increases flexibility and improves blood flow, reducing likelihood of injury. Some quick squats, arm circles, toe touches and hamstring and neck stretches will make your workout session more successful and less painful. Don’t hit the showers the second you’re done either. A few stretches at the end of a workout will reduce soreness the next day.
  • Start slowly and ease into your routine.  Doing too much too soon can lead to injury. There should be a gradual progression to your fitness program. If you belong to a gym, see if it offers a complimentary training session to get some routine advice from a fitness professional.
  • Realize your limitations. Exercises or sports that prompt repetitive wear like swimming (shoulders), running (knees, ankles and feet) or tennis (elbows) can be too stressful for people already experiencing issues with these joints and muscles.
  • Give your body the fuel it needs. What you eat and drink is just as important as your workout. Carbohydrates provide energy as well as replenish glycogen stores for your recovery and next workout. Eating protein after you work out helps repair the muscles you broke down. And, as always, don’t forget to hydrate!
  • Know what’s normal. You may experience muscle soreness from 12 to 24 hours after exercise. But if you have intense muscle pain during or immediately after a workout or remain sore for more than one week, speak to your doctor.

Have you overextended yourself while working out or find that certain exercises suddenly cause pain or discomfort? Contact the board-certified, fellowship-trained subspecialists at Orlin & Cohen Orthopedic Group to find relief today.