How to Handle Workout Injuries

How to Handle Workout Injuries

Starting or changing up an exercise routine is never easy. Especially if you are not as in tune with your body as people who are better at it. Without any knowledge of proper body positioning for certain exercises, or which pain is acceptable, there is plenty of room to accidentally injure yourself. Injuries are a common part of workouts. They range from a minor annoyance to something that can cause permanent damage to your body. So, it is important, before you change to or start a workout routine, to know what kind of possible injury can happen. The last thing you need to deal with is something that can potentially cause permanent damage or infection, after all.

Blisters While Jogging

Blisters often occur when there is excess heat. This also applies to the heat from friction. According to Wikipedia, “Intense rubbing can cause a blister, as can any friction on the skin if continued long enough. This kind of blister is most common after walking long distances or by wearing old or poorly fitting shoes.”

They appear on the top layer of skin and are often have blood, pus, or the clear part of the blood called serum, inside them. These are common workout injuries because they often crop up from a combination of rubbing from ill-fitting shoes and moisture trapped in socks.

If you have not got one already from a workout, you can prevent them. Mainly by “taping a protective layer of padding or a friction-reducing interface between the area and the footwear.”

If you have one already, however, you want to keep the outer layer of skin intact for as long as possible. Especially, if it has already burst. This will prevent excess bacteria from getting access to the inside of your body.  If it is uncomfortable to the point of inhibiting movement, you can burst it safely or get it done by a doctor.

workoutMuscle Sprains and Strains During Workouts

This one is trickier to identify than most workout injuries. Because of the adage, “no pain no gain” people can easily mistranslate the idea that any kind of pain associated with exercise is temporary. Our bodies move thanks to a combination of ligaments and muscles, so when one of them is out of commission for a little while, it will make it harder for our limbs to move.

Surprisingly enough, there is a difference between a sprain and a strain. And these differences are based on where the tearing occurs.

  • A sprain is an overstretched, torn or twisted ligament.
  • A strain is an overstretched, torn, or twisted tendon or muscle.

Ultimately, when either of those happens, it is enough pain and injury to cause bruising, swelling, and limited movement.

What can you do about it? Thankfully, most athletes know how to handle this workout injury by applying the standards and methods of R. I.C.E.

  • Rest: Stop any exercise or physical activities and avoid putting any weight on the affected limb.
  • Ice: Apply ice to the injury for up to 20 minutes every 2 to 3 hours. People can use bags of frozen vegetables if they do not have ice packs.
  • Compression: To help reduce swelling, a person can wrap the affected area with a bandage or trainer’s tape. Loosen the wrap if the area gets numb or if the pain increases.
  • Elevation: Keep the injured area raised above chest level if possible

Over time, the muscle or tendon will repair itself. Just don’t try to power through it if the workout injury gets too bad.

Repetitive Muscle Injuries from Reps

According to Columbia Universe, “Repetitive motion injuries, also called repetitive stress injuries, are temporary or permanent injuries to muscles, nerves, ligaments, and tendons caused by performing the same motion over and over again.”

According to Emedicinehealth, there are two types of injuries that can occur thanks to excess repetition in motion.

  • Bursitis – Common symptoms include pain, tenderness, and decreased range of motion over the affected area. Redness, swelling, and a crunchy feeling (crepitus) when the joint is moved may also be found.


  • Tendonitis – The most common symptom associated with tendinitis is pain at the site involved. Tendinitis can get worse by the active motion of a tendon with inflammation. The skin overlying the inflamed tendon may be red and warm to the touch.

If you experiencing this type of pain, you may want to give your tendons a rest and do something else. Sometimes changing up the workout is all you need to prevent further damage.

However, if you are experiencing things like fever, chills, and nausea, you might be getting an infection from that injury. Get a doctor to check it out when you can.

Workouts should leave you in short spurts of soreness. Not pain.