MUSCLE INJURIES? How to Work Out If You Have Pain!
2,343 views · Published 11 May 2018 · 3:37 · Indexed 23 September 2026
Channel: Ron Williams Champion · 2018 · Howto & Style
WHAT IF YOU FEEL PAIN???? https://ironchestmaster.com/ Hey Guys, Some of you asked what to do if you have an injury. In this video I will explain what TO DO and what NOT TO DO .... when working out with an injury. Thanks and God Bless, Ron Williams - Natural Bodybuilder of the Decade Most serious weight lifters have been injured before and are familiar with the drawbacks of injury. On another note, many beginning weight lifters, and even those with experience, fall into the trap of overtraining. I think it is understood that every serious weight lifter has aches and pains. Most have been injured before and are familiar with the drawbacks of injury. On another note, many beginning weight lifters, and even those with experience, fall into the trap of overtraining. They think that the more times you workout in a week, and the harder and longer you go in the gym, the more gains you will make. In this article, I will discuss aspects of injury and overtraining, and give you some tips on how to avoid both of these downfalls. First off, I think that it would be helpful if you read my last article on fatigue before reading any further. That article has a lot of quality background information that might be helpful in understanding what I will talk about here. Muscle injury causes a reduction in physical function and occurs due to structural change in the muscle from activity. Even something as small as muscle soreness is considered acute injury. In exercise physiology, that soreness is referred to as "DOMS", which stands for Delayed Onset Muscle Soreness, and usually occurs one to two days after training. DOMS occurs by the following mechanism: Strenuous exercise leads to structural damage to muscle cells which causes calcium to leak out of the muscle. This causes the activation of enzymes that breaks down cellular proteins in the muscle. These proteins then cause an inflammatory response by the immune system which then leads to edema (water retention at the site of injury) and pain. If You Are Injured... In the case that you do get injured, you need to take caution. First, make sure that you stop whatever it is that you are doing, and rest before taking off for home. If you can, get some ice and apply pressure to the injured area. Try to elevate the injured area if it is your arm or leg. This method is called the RICE method and stands for Rest, Ice, Compression, and Elevation. After about 15-20 minutes, the ice needs to be removed to avoid nerve or skin damage. Following this first application of ice, you should not need another application. The best thing to do now is to rest and drink lots of water. The water will flush out any proteins that are broken down from the injury, preventing an infection in your kidneys. I would strongly recommend seeing a doctor regardless of the amount of pain. If you're injured, the faster you act on it, the faster you may be back to exercising. Depending on the injury, I think that it would be a good idea to take at least two weeks off from the gym. Even if you start to feel better, stay home. Often times, when a person who is injured starts to feel better, they take off to the gym and lift as hard as they can. This person is doing more harm than good. Once you do make a comeback to the gym, go light with low intensity, stretching throughout the workout. Don't overstretch to the point that you feel pain, just a comfortable stretch will do. After a few more weeks like that, you should be ready to get back into it, just don't "jump the gun" too soon! Believe it or not, it takes your body about 30 days to fully recover from a high intensity workout. Pretty crazy, huh?! It's true; weight lifters always work injured muscles if they workout on a regular basis. The hope is that the amount of muscle that had microtears was a small percentage of the actual muscle, which in most cases is true. You might want to think about that last point when you are designing a workout and you want to take the right amount of time between training a muscle. I usually try to rest about 8-9 days before I rework a muscle again.
