Dealing With an Injury in the Gym
By Dane C. Fletcher

Training sometimes ends up sour when we are in the gym. We have done mistakes like pushed ourselves that bit further at the gym, that extra stretch, a few more lifts on the weight machine, only five minutes more on the treadmill among many other minor injuries. Such leads in an injury, in a strained or pulled muscle. Remember you’re at the gym, following your usual routine, when you feel a sharp pain in a muscle. Below are seven simple steps to follow if this happens to you.

First stop whatever you’re doing immediately you feel the pain, and rest. This pain should not worry you so much because No Pain, No Gain’. A pain is just a communication within our body telling us to stop whatever we were doing because it hurts. Just sit on a chair or bench for five to ten minutes as you allow the injured area to rest. Try a bit of gentle massage, but if you find this hurting stop, never try to persevere.

After resting you must check that you’ve got full movement and feeling in the affected area. In case it is your leg, knee, or ankle try gently walking on it and feel how that works for your. In case it is your arm, shoulder or elbow try to gently move it through your normal range of movements. In case the pain is in your back, stand up, gently stretch and try taking a few steps. If you can do these then you need some heat onto the effected area and a slight first aid will do. If you can’t do any of these or you’ve lost feeling especially if you’ve got pins and needles in your hand or foot or it has gone numb, then you need to get some help. This is where a training partner, a trainer or whoever is around will come in and assist.

At the same time if there are no problems moving go and sit in the steam room or have a warm shower, this can help ease the tightness of a strain. Once done, go home and again rest, never go back for training on the same day. You will not be settled psychological and you will be doing a lot of disrespect to your body. Remember the most important thing to do is rest. Stay away from the gym as long as the pain is there.

When you sit down try to elevate the injured area to confirm its trend of recovery. For your leg raise it up, as high as comfortable, especially when you are sitting down. For your arm or shoulder rest it on the chair arm or a pile of pillows or any other comfortable surface. Try to use the injured area as little as possible and if possible, avoid using it until it is fully recovered.

There may be some pain and in such a situation, take some painkillers to ease the pain. Paracetamol or Ibuprofen are good painkillers and can easily be bought from a pharmacy without the need for a prescription. The pharmacist can advise about pain killers and which ones would be best for you based on the nature of your injury.

Later apply an ice pack to the effected area so as to counter swells, bruises and the pain. Also, carry on taking painkillers in case you still feel the pain. One can also use a support bandage, especially if you’ve injured your leg, and this too can help with the swelling and pain. If the pain is being too much and there is little improvement, don’t wait longer than necessary, see medical personnel immediately. This will save you from further complications and will ensure quicker recovery.

As the pain eases after some days, leave off the support bandage and start to gently exercise. As the pain allows, slowly try to return to your normal light duties and exercises. Never go to gym immediately until you are completely recovered. When you are sure that you are well, go back to the gym and the first thing to do is to try to focus on the cause of the injury. Its solution should be found before you resume your training.

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for http://www.BodybuildingToday.com

If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit BodybuildingToday, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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