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	By Craig Ballantyne Owner CB Athletics Injuries First and foremost, it is crucial to consult a health care professional to accurately diagnose your injury. Make a warm-up part of your workout. Put the ego aside and properly prepare the area for work. Perform this routine and follow with light stretching prior to attacking the muscle group. In the warm-up and during the warm-up set that you should perform for each exercise, you will be able to identify any biomechanical concerns. If something does not feel right in warm-up, you should know not to go forward with heavier training. Don?t worry about prematurely ending a workout. After all, you can miss a couple of days now, or you can train haphazardly and miss a couple of months in the future. Next, if it hurts, don?t do it. Real words of wisdom, huh? While this seems obvious, time and again I see people trying to train through pain, or ?slightly? around it. If it hurts in training or the next day, don?t train with that exercise again until you have rehabbed the joint or muscle! If you are sore or inflamed the next day, go through the proper procedure of applying ice or a cold pack for 15 minute intervals to help reduce the swelling and irritation. Pay attention to your injuries outside of the gym. Don?t aggravate injuries by moving carelessly at work and adjust your sleeping patterns to accommodate for any injuries. Muscle Soreness What is the best way to recover after a soreness-induced workout? Remember that muscle soreness in this sense is meant only as a reflection of muscle damage and not a reflection of a muscle strain or connective tissue tear. For example, heavy eccentric exercise, such as negative biceps curls, cause intense muscle soreness and loss of force production. This excessive and sometimes unbearable soreness is likely due to tissue damage and inflammation caused by a novel training stimulus. Muscle soreness is almost 100% prevalent in trainees that are beginning a program or whenever a trainee adds a new component to their training regime. In fact, Dr. Martin Gibala from McMaster University found that even well trained subjects have greater muscle damage following eccentric contractions in comparison to concentric contractions at the same load (Gibala, M.J. et al. Can. J. Physiol. Pharmacol. 78: 656-661, 2000). However, this damage was less than that found in untrained individuals after a similar training program, so the researchers concluded that ?training attenuates the severity of muscle damage?. Furthermore, the damage was repaired within 5 days of inactivity in these men. Other researchers have studied the ability of different recovery techniques to return force to normal and found that both light exercise performed by the damaged muscle group (i.e. light biceps curls) and complete muscle immobilization helped recover force production at a greater rate. In addition, the greatest reductions in muscle soreness occurred with light exercise, but soreness was greatest in the immobilized arm (Med. Sci. Sports Exerc. 32: 1587-1592, 2000.). Therefore while muscle-specific light intensity exercise appears to be the best recovery mode, the mechanisms behind this are not clear. Therefore, if you are an experienced weight-trainer, you will require 5 days between training sessions for the same body part (if your program contains a focus on eccentric contractions) but you may be able to speed this recovery by incorporating light training for the damaged body part. © 2000 CBAthletics.com. All Rights Reserved.
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