Exercise is meant to be invigorating, not painful. If you find yourself experiencing pain during or after your workouts, it’s essential to make some changes to your exercise routine and habits. Dr Lauren Papa Here are some practical suggestions to help you enjoy a pain-free workout and keep your fitness journey on track:
1. Change Your Exercise Routine
Repetitive exercises can lead to muscle fatigue, discomfort, or even injury. To prevent soreness and pain, diversify your workout routine. Here’s how:
Exercise with a Buddy or Trainer: Dr Lauren Papa Partnering with a friend or a qualified trainer can ensure you’re using proper form and maintaining the right intensity. They can help you track your progress and make adjustments as needed.
Choose Off-Peak Exercise Times: Opt for exercise sessions during quieter hours to reduce the risk of injury caused by others’ improper techniques or overcrowded gyms.
2. Adjust Your Workout Surface and Footwear
The surface you exercise on and your choice of footwear play a crucial role in preventing exercise-induced pain:
Surface Selection: Avoid hard surfaces such as concrete or asphalt, which place more strain on your joints. Opt for softer surfaces like grass or sand, which provide better shock absorption and joint protection.
Proper Footwear: Ensure your workout shoes provide sufficient cushioning and are not too tight around the heel area. Ill-fitting shoes can increase pressure on the balls of your feet and lead to discomfort. Choose shoes that match your exercise type and intensity.
3. Incorporate Foam Rolling into Your Routine
Foam rolling is an effective way to relieve post-workout soreness and increase flexibility. It can be used both before and after exercise to reduce pain. Here’s how to use a foam roller safely:
Slow and Controlled Movements: Roll slowly up and down each side of your body, working through the full range of motion for all muscles. Avoid rushing through this process; it should take about 15-20 minutes in total per session.
Cushion Bony Areas: Be cautious when rolling over bony regions like the spine to prevent injury. To reduce discomfort, place towels or pillows under the area to create a cushioned barrier between the roller and your body.
By Dr Lauren Papa implementing these strategies, you can enjoy a pain-free and productive workout routine. Listen to your body, make necessary adjustments, and continue your fitness journey with comfort and confidence.
