Pay attention to pain

If you feel good after you exercise, you’re probably doing things right. Pain is never appropriate. In fact, the exact opposite is true. If something hurts, stop what you’re doing and assess the situation to prevent further damage.

• Look for signs of injury:

Swelling, redness, tenderness or pain that persists whether you’re moving or not, means that you’ve damaged a muscle or joint. Likewise, take notice of immobility, weakness and popping or snapping sounds in joints.

• Immediately try ‘RICE” – Rest-Ice-Compression-Elevation:

If you fall, twist an ankle, or jam a finger, cool the injured area with ice or a cold pack, wrap an elastic bandage around it and elevate it above the level of heart. Application of cold is generally the first step in treating exercise related injuries. Ice constricts the blood vessels and inhibits the blood flow to the injured area, which decreases any swelling. Reduced swelling means that the inflammation is under control, so healing will be more rapid. But leave off the ice or cold packs if you have arteriosclerosis (hardening of the arteries) or poor blood circulation.

• Consider consulting a doctor after beginning RICE:

If you have severe pain that seems to originate in a joint or bone, or pain of any intensity that persists for more than two weeks, see a doctor. Also get medical care for any wound that sows signs of being infected – oozing, pus, red streaks, swollen lymph nodesdefine, or fever.

• Avoid heat if there is swelling:

A hot bath may feel good, but it is not a good idea. The heat will relax the walls of your blood vessels, increasing the flow of blood and fluid to the injured area, thereby making the inflammation worse.

• Use painkillers and anti-inflammatory drugs:

Aspirin, ibuprofen and naproxen (non-steroidal anti-inflammatory drugs) are generally the best bets for managing exercise related injuries. But use them sparingly, following instructions on the package or as prescribed by the doctor.