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Avoiding Workout Pains

Smart Solutions : Episode SSL-752 -- More Projects »
Athletic trainer Denise Yoder explains how to avoid and even diminish those aches and pains you feel when you start your workout routine after a long break.

* Note: Delayed muscle soreness (24 to 48 hours after a workout) is often the result of doing too much too soon. Stretching both before and afterward helps relieve some of this soreness.

Hamstring stretch

PHOTO

Figure A
Lie on your back and pull a knee to your chest. Hook your hands behind the knee. Slowly straighten the leg (figure A) to the point of pain, then back off. Hold for about 30 seconds. Repeat two to three times.

Calf stretch

PHOTO

Figure B
PHOTO

Figure C
Stand with one foot in front of the other in a wide stance. Bend the front knee and place your hands on your thigh. Lean forward, keeping the heel of the back leg on the floor (figure B).

Variation: To stretch lower in the leg, maintain the previous position, then bend your back leg slightly (figure C), keeping the heel flat.

Cramping or side stitch

Gently massage the cramp with a circular motion, or place a thumb from one hand and two fingers from the other hand over the cramp and bend forward, applying gentle pressure.

Hydration

For night cramps in legs, feet and calves, try gentle massage. To prevent the cramps, stay well-hydrated. Drink at least eight glasses of water a day and 10 on the days you exercise vigorously. One big gulp from a fountain equals about one ounce of water, so take eight good gulps to equal one glass of water.

Also in this Episode
Smart Solutions : Episode SSL-752
•Decorative Blankets
•Custard and Cream
•Avoiding Workout Pains
•Smart Solution of the Day
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