I started working out and can't get rid of the pain. What should I do?

During the warm season, we all remember our promises to exercise more and be more physically active. It is often during the summer that we move more and experience various aches and pains. Experts advise which pain should under no circumstances be ignored.

Increased physical activity, regular exercise, or finding a favorite sport – these are things that any doctor would certainly praise. However, an ambitious plan often fizzles out when muscle, joint, or other connective tissue pains strike after the first more active workout.

According to Milda Šiupšinskienė, a kinesiotherapist at "Miesto medicinos centras" (City Medical Center), perhaps the most common mistake made by beginners is too sudden a start. "It's better to increase physical load gradually; not only muscles but also tendons, ligaments, and fascia need to prepare for a greater load – these structures change more slowly. It is also ideal to first learn to symmetrically activate the abdominal muscles (not just the rectus abdominis), develop pelvic and rib cage alignment, and maintain a stable torso when moving the limbs," explains the doctor.

The kinesiotherapist shared information about the role of deep muscles: when they function effectively, it is easier for joints to remain in a centered position. This is a position where the articular surfaces have the largest contact area and bear a more even load. All this helps joints and the surrounding tissues remain healthy even under high loads.

Pain during exercise

Pain is often a signal warning that the movement should not be continued in that direction. If pain is felt after a workout, the kinesiotherapist advises reducing the load next time and accustoming the body gradually.

Preparation before workouts should also not be underestimated. "Before an anticipated long hike or bike ride, tennis or basketball practice, or other intense activity, do a few exercises to mobilize the joints – flex your fingers, knees, elbows, rotate your ankles, wrists, hips, and shoulders, flex and twist your spine, and also activate your abdominal and gluteal muscles, and the respiratory diaphragm (when inhaling, shoulders should not rise, and the sides of the abdomen should expand)," advises the specialist.

However, pain does not always subside after a workout; the doctor advises that in certain cases, one should not delay and consult a kinesiotherapist or family doctor. "Do not dismiss it if the pain or discomfort tends to appear in the same spot, especially if that area swells, reddens, or is warmer than the surrounding skin. An alarming signal can also be the absence of a sufficient range of motion – if you feel it is difficult to raise your arm, turn your head, bend, or straighten up."

"Also, consult a doctor if symptoms of inflammation (pain, redness, swelling) begin to appear in more than one joint simultaneously, as this could be a sign of a systemic problem," advises the doctor.

Although people often get worried when encountering various types of cracking, the kinesiotherapist reassures that this has no direct connection to joint problems and there is no need to worry about it. However, if the patellofemoral joint (at the front of the knee) makes a grinding sound when bending the knee, this sound may be related to changes in the joint cartilage, and it would be worth consulting a kinesiotherapist or doctor.

It is also important to ensure that the body receives beneficial nutrients. "It is important that the diet contains enough vitamins and minerals, that food is as natural as possible, that the balance of omega-3 and omega-6 fatty acids is maintained, and that we get vitamin D3, which can come from UVB rays or food during the dark season, and not forget to drink water," states M. Šiupšinskienė. One can also choose specially designed omega-3 food supplements.

According to the specialist, just like for the overall condition of the body, a healthy lifestyle is important for joints – movement, regular exercise, attention to posture, and a balanced work and rest regimen.