Fitness Friday: Signs your workout is bad for you

Your Muscles are Shaking Like Crazy

Some shaking and isn’t cause for concern, but if your arms or legs start vibrating at a 8.0 on the Richter scale or start to give out, that’s a sign of muscle failure. Not only do you run the risk of dropping a weight on your foot or falling, but you’re setting the stage for damage. When you’re too fatigued, you won’t be able to maintain proper form during an exercise and that can lead to a muscle strain or tear.

Sudden, Sharp Pain

You can expect a general, growing ache in your muscles, that’s a sign your workout is challenging. But an intense pain that appears quickly indicates that something’s wrong. Don’t try to push through the movement. That can lead to a muscle or joint injury.

Swollen Foot or Knee

Redness, swelling, or persistent pain suggests an overuse issue, such as runner’s knee or a shin splint. Take it easy for a few days. You may need to spend more time warming up and stretching before pounding the pavement. If it continues to hurt with each run, you may need to see a physical therapist. They can help you correct your form and strengthen any areas that may leave you susceptible to injuries.

Your Still Sore 3 Days Later

You went hard in the weight room, and it still hurts to climb the stairs. Some stiffness is expected: Delayed onset muscle soreness (DOMS) is caused by tiny tears in the tissue, and when your body repairs those tears, it rebuilds your muscles stronger. But DOMS should resolve within 24 to 48 hours. If it doesn’t, it means that you pushed yourself too far, too soon, and you will be too sore to workout. Wait until your muscles heal and the pain disappears before heading to the gym again. If you try to exercise with a limited range of motion, you may wind up favoring one side. Over time, that can lead to an imbalance, or injury.

Your Shoulder, Knee, or Hip Screams at You During an Exercise

Having pain with one certain type of movement is a sign that something’s wrong. If the pain is sharp, seek out a medical professional. If the pain isn’t too bad, I recommend you take time to better prepare for your workouts. Make sure that you’re warming up and stretching properly, and hydrating during exercise.