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Injuries–We’ve all had them.  Strains, sprains, breaks and pains.  They are just a part of working out and just a part of life.  The question is, how do you deal with the pain when it comes?  The word pain come from the Latin word poena, which means to fine or a penalty.  Pain is the body’s way of letting you know that their is something wrong and it needs attention.  When I was lifting heavy (Bench and Squat) I was constantly having lower back, shoulder and wrist pain.  Right or wrong I continually pushed myself through the pain.  While researching solutions to my injuries, I discovered that there are two types of pain.  The first type of pain is acute pain.  This type of pain is a short term sensation that you feel when part of the body is injured.  Acute pain can usually be treated and the pain will subside.  On the other hand chronic pain persists for longer periods of time, perhaps up to three to six months.  Chronic pain can include joint pain, head pain, neck pain, burning arm or leg pain and nerve pain.

In talking with people about starting a new workout program, most are afraid to getting back to working  out.  They just can’t bare the physical pain and restraints that  muscle soreness brings on as a result of getting back to lifting weights or  doing any training of sorts. Or, they may think there is something wrong as they  experience this muscle soreness. Sound familiar?  The majority of pain that a person experiences when starting I new workout program in acute pain.  And the best medicine for this type of pain to continue to workout and eventually the muscle soreness will subside.  As we exercise, our muscles are experience slight tears in the muscle fibers, called “microtrauma”. This is a good thing,  as awful as a “tear” sounds. These micro-tears allow our bodies to get stronger and build  muscle.  Its another reason that you should eat right and use a post recovery drink like P90X Results and Recovery formula.  It helps reduce muscles soreness by rebuilding the “tears” in your muscle fibers.

How do you deal with pain and muscle soreness while working out?  You simply “do you best and forget the rest!”  If you’ve done any of the P90X workouts you’ve heard that phrase quiet a bit.  We are not all professional athletes with million dollar contracts or models that have to maintain a certain look to keep getting job offers.  We are all ordinary people wanting the best out of life and trying to set a good example for our families and others.  So, when the pain comes you have the ability to modify or use a substitute exercise.  If I’m working out and I know its not a good idea to perform a certain exercise or that maybe I’m using too much weight, then I’ll modify or replace that exercise.  I don’t skip it altogether.

Two weeks after I started Insanity I felt a sharp pain in my lower back.  I knew my body and I knew I needed to take some time off.  That’s exactly what I did.  I took a week off, rehabbed my back (light exercise) and when I started Insanity over, I repeated week two.  When I returned I still “brought it”, but I made sure that I protected my back.  The result — after only a few workouts I was back to full speed and I haven’t had a pain in my back since.

Here are some things to keep in mind whether you’ve worked out for years or just started to get back into the swing of things.

1.) Expect soreness/pain — I’ve done all of the extreme workouts that Beachbody has to offer the last 2 1/2 years.  Guess what?  I still have muscle soreness.  The reason is I’m constantly challenging myself to improve and that requires lifting heavy weight or completing more reps or performing more jumps, whatever, I’m always looking to improve.  When you do that, you body is constantly being challenged and soreness my creep up now and again.  I look at it as a progress.  If my muscles are sore after a workout, I must be improving and working those muscles into great shape.  Like I said early, you know your body and the difference between soreness and pain.

2.) Warm-up/Stretch — These two are key for anybody who is working out on a consistent basis.  When you warm-up it helps break down oxygen in your body.  What? All that means is that oxygen is separated from the blood which allows it to increase oxygen to the muscle, a critical part of exercise.  Warming up properly helps reduce soreness, improve brain function and delivers nutrients to the body in the form of energy.

3.) Eat Right — If you’re working out to lose weight, get in shape or just to kill time, it doen’t matter, remember the 70/30 rule.  70% of your weight loss will come from nutrition and 30% will come from your workout.  Plus, eating the proper nutrition will help fuel your body to make it through a tough workout.

4.) Keep Working Out — The more you workout the less muscle soreness you will experience.  I mentioned earlier that I still feel muscle soreness after workouts occasionally, but it only lasts for a few minutes to a few hours.  The more you stick with your program the better off and conditioned your muscles will become.

5.) Know your body — If you have to stop exercising a particular body part, that means you have a great opportunity to improve others areas of your fitness while that part of your body heals.  If your legs hurts, work the upper body — if your arm hurts, work your legs — if you cant’ lift weights, work on your cardio — I think you get the picture.

So, when the injuries/soreness come it dosen’t mean its time to sit in the recliner, turn on the T.V. and get right back where you started.  Find a way to “bring it” everyday with whatever you got.  To help motivate you I found this video of Tony Horton on You tube.  In the video he describes his recent injury (torn bicep tendon, May 8th) and how he “CHOSE” to deal with it.  Its 25 minutes long but well worth your time to watch it.


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