All Pain? No Gain.

How to avoid overtraining and injury while working out.

We’ve all been there: testing out the newest cycling/yoga/dance fitness class, only to realize you’re the oldest one in the room. They’re so fit, so strong, but you manage to keep up — even through that uncomfortable back bend or high kick. You’ve got this.

Flash-forward to two days later: You’re in pain and walking like a duck. You definitely don’t have this.

When exercising leads to pain, it’s hard for dedicated athletes and outdoorsy Coloradans to take it easy … but sometimes it’s exactly what the doctor will order to prevent injury from over-exercising. Below is some advice to help you avoid being sidelined from your favorite workout.

Eat your veggies … and carbs

Although it might go against some of your dieting guidelines, completely cutting carbohydrates from your diet when practicing intense workouts can cause the muscles to enter a state in which the body uses muscle mass for energy. Carbs are needed to help the muscles repair and grow during periods of rest.

Speaking of rest …

Your time outside of the gym is just as important as the hours spent lifting. Be sure to get plenty of rest, which will help you repair muscle tissue, and reduce the intensity of workouts if your schedule constantly has you on the go. And while spending three hours at the gym may sound like it’ll produce faster results, it most likely won’t. After about an hour working out, muscle-building testosterone levels dip, making it harder to bulk up — even with added time lifting.

Rub it out.

If you’re feeling tight, a deep-tissue massage can help increase blood flow and loosen you up. If you’re sporting an injury, the stimulated circulation can help recovery.

Mix it up.

Incorporate new moves and exercises into your routine to encourage growth and prevent injury. Consecutively working the same muscle groups can cause overtraining from repetitive stress, so wait at least 48 hours before repeating the same workout.

See a professional if it’s serious.

If pain and soreness persists after a week of icing, elevation, and rest, consider seeing a specialist, like a sports-medicine doctor perhaps. They may prescribe anti-inflammatory pills (or the equivalent in a shot), or send you to a physical therapist. A physical therapist will first try to identify the source of the injury, and give you stretches and corrective exercises to help improve strength and encourage recovery.