Health & Fitness

No Pain No Gain? Listen to your Body

Am I injured or is this normal Muscle Soreness? If these are the thoughts that cross your mind every morning when you get out of bed and take those first few painful steps after a tough training day, then listen to your body.

The difference between the two is that soreness goes away when you warm up. If your soreness persists after you have warmed up you will favor that part of your body and you will inflame another muscle or joint. This is called a compensation injury and can be worse than the original injury.

Delayed Onset Muscle Soreness (DOMS) is the medical term used to describe the muscle soreness felt within 12-48 hours after a tough work-out. It can happen after any type of intense workout or new activity relative to the athlete’s conditioning level. Breakdown of the muscle’s cells and development of the waste product lactic acid in the muscle develop soreness. If you are sore, chances are that in a few days, the soreness will gradually leave. If you are injured, the soreness and pain is usually longer and may need intervention.

Because we are all human and will overdue it occasionally, it is important to know how to get rid of soreness more quickly.The best ways to accomplish this include hydrotherapy, massage therapy, stretching and alternative exercise.

  • A good hot shower, bath, hot tub, or a session of hot and cold water will bring in blood flow without stress on your muscles and joints.
  • Massage relaxes the muscles and helps rid the muscles of the “junk” that cause the soreness.
  • Stretching your sore muscles gently will not only help remove soreness, but will increase your flexibility.
  • Alternate forms of exercise will also help ease the soreness and increase your overall fitness. Cross training will keep your muscles balanced and decrease your chance of injury. Swimming, bicycling, and walking are good alternates for your rest days.

Injuries are different. Pain is an indicator of something is wrong. If the soreness and pain is usually longer and may need intervention.

So many people have the idea that “No Pain, No Gain” is the way to workout and exercise. Too many people cause injury from pushing through it and not listening to their body. Injuries are caused from hyperextension, repetitive trauma, lack of stretching or warming up muscles, improper body mechanics and positioning etc. They can be severe, painful and nagging.


Listen to your body. IF you body says “No.” due to pain, then stop. The moment you begin feeling pain in a joint, tendon, ligament or your back/neck, STOP. You can prevent new injuries and further problems from developing with an old injury. The important thing is not to ignore the injury. Get treatment.

The bottom line is, you can’t expect to improve your fitness without getting sore. You can push through the pain, test your limits, rise above them and become something great! Know when there is an injury, rest it, let it heal, and come back stronger than before!

Know the difference, use the pain, rest the injury.

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