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Blog Post for Fitness Brand


Create blog posts for individuals new to the gym/ working out that is appealing and relevant.

Injured while lifting?

  • Understand the difference of soreness or sharp pain

  • Find a range of motion (ROM) you’re comfortable working in

  • Repeating movement with less weight or less ROM

  • Don’t stress about it


What is soreness? 

     Soreness is the physical sensation of torn muscle fibers. If you’ve ever done a high rep exercise the feeling in your muscles, that sweet intense burning afterward is a soreness otherwise known as a pump. Or take a bruise for example; the feeling of a bruise only hurts when you touch it and unless it's a bruised bone it is not debilitating. A sore feeling will subside shortly. Sometimes it may last a few hours depending on the feeling.


     Soreness can also be characterized by DOMs or Delayed Onset Muscle Soreness. This is the phenomenon that typically occurs in the following 48 hours of an exercise. This soreness is a result of torn fibers or act of building muscle


What is a sharp pain?

      A sharp pain may be a broken bone, torn connective tissue, etc. Sharp pain is usually debilitating for the moment and may be achy when not moving it. The sharp pain may require you to stop whatever you are doing and sit/ lay down for a moment to relax.


The steps you should take if you do hurt yourself while lifting. 


  • a) First find your new working range of motion (ROM). If you have never injured yourself before this may be scary to think about. Obviously if a bone is broken or connective tissue is torn more than likely the ROM will be little to non-existent and it will be painful to move. However, you should still figure out what you can and cannot do. Take time to rest and relax first and do not move it immediately. Rest and when comfortable try to move the injured area slowly. If you find that you have full ROM and no more than a dull sore feeling, you’re probably ok. If you keep trying and you are receiving that sharp pain feedback that feels like a 9-10 for a split second. Stop what you are doing and get some ice on it, rest, and contact a medical professional.


  • b) If you're not dying and the pain isn’t too sharp and you feel like you can move it pretty well? Get back up and try again. Unload the weight, grab the bare bar or lighter dumbbells, etc. Remember to move with some caution and have intent. This intent will go a long way in recovery. Getting movement in will help stimulate blood flow and keep the area from getting too stiff. In some cases movement may not be doing the exact same thing you did before but taking a long walk trying to elevate the heart rate a little. 



      You feel a little better but you're not sure how long you’ll be sore or how you may feel the next morning. DON’T STRESS ABOUT IT. If you feel you need time off from weights that’s ok! But if you are still able to stand and move around without more than 3-4 pain then you should at least be trying to take a walk. DON’T STRESS even if you hurt yourself bad enough that you have to see a doctor, etc. 



     Do what you can and don’t make any more excuses beyond what your current injury prevents you from doing. Hurt your knee or lower back? You can still do a lot of upper body movements pain free! Don’t be disingenuous to yourself. Keep up the progress and keep yourself strong. 



      I do understand that there are variables I did not cover. This is simply for those who are a bit unfamiliar with injuries in the gym or during exercise. If necessary please seek medical attention or the advice from a professional. You can read a lot of blog or forum posts and speculate but getting professional help will always trump @Jeff19fit4lyfe’s “expert” internet opinion.

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