Delfi.lt I started exercising and can't get rid of the pain: what to do?
During the warm season, we all remember our promises to exercise more and be more physically active. It is not uncommon for us to move more in the summer and encounter various pains. Experts from the information platform "Your Immunity" advise which pains should not be ignored.
Increased physical activity, regular exercise, or discovering a favorite sport are things that any doctor in any field will surely praise. However, often an ambitious plan is thwarted when muscle, joint, or other connective tissue pain strikes after the first more active workout.
According to Milda Šiupšinskienė, a physiotherapist at the City Medical Center, the most common mistake beginners make is starting too suddenly. “It’s better to increase physical activity gradually; not only muscles, but also tendons, ligaments, and fascia need to prepare for greater exertion – these structures change more slowly. It’s also ideal to first learn to symmetrically activate the abdominal muscles (not just the rectus abdominis), develop pelvic and thoracic alignment, and keep the torso stable when moving the limbs,” the doctor explains.
The physiotherapist shared information about the role of deep muscles: when they are working effectively, it is easier for the joints to remain in a centered position. This is a position when the joint surfaces are in contact over the largest area and the load is more evenly distributed. All of this helps joints and the tissues surrounding them remain healthy even under heavy loads.
Pain during exercise
Pain – often is a signal that warns you not to continue moving in that direction. If you feel pain after a workout, a physiotherapist advises you to reduce the load next time and exercise your body gradually.
Preparation before training should not be underestimated. "Before an upcoming long hike or bike ride, tennis, basketball practice, or other intense activity, let's do a few exercises to move the joints - bend your fingers, knees, elbows, rotate your ankles, wrists, hips, and shoulders, flex and rotate your spine, and also activate your abdominal muscles, glutes, and respiratory diaphragm (shoulders should not rise when inhaling, the sides of your abdomen should expand)," advises the specialist.
However, the pain does not always subside after exercise, the doctor says. advises that in certain cases, you should not delay and contact a physiotherapist or family doctor. "Do not rest your arm if the pain or discomfort tends to occur in the same place, and especially if the area is swollen, red or warmer than the surrounding skin. A warning sign may also be the lack of sufficient range of motion - if you feel that it is difficult to raise your arm, turn your head, bend or straighten.
"Also, see a doctor if you start to feel symptoms of inflammation (pain, redness, swelling) in more than one joint at the same time, as this could be a sign of a systemic problem in the body," the doctor advises.
Although it is often alarming to encounter various types of cracking, the physiotherapist reassures that this is not directly related to joint problems and there is no need to worry about it. However, if the patella joint (front of the knee) makes a creaking sound when the knee is bent, this sound may be related to changes in the joint cartilage and you should consult a physiotherapist or doctor.
It is also important to ensure that the body receives useful substances. "It is important that the diet does not lack vitamins and minerals, that the food is as natural as possible, that the balance of omega-3 and omega-6 fatty acids is maintained, and that we also obtain vitamin D3, the source of which can be UVB rays or food during the dark season, and that we do not forget to drink water," says M. Šiupšinskienė. You can also choose specially adapted food supplement complexes.
According to the specialist, a healthy lifestyle is important for the joints, as well as for the overall health of the body - movement, regular exercise, attention to posture, and a balanced work and rest regime.
