0

Your Cart is Empty

Muscle Pain Or Injury? Save Your Workout By Knowing The Difference!

November 30, 2015 3 min read

It is that time of year again -- holiday season! This is the time of year many people ramp up their fitness efforts in order to look their best. This desire is understandable when you consider the endless parade of parties and social engagements one is expected to attend! So, if you are upping your regular routine or starting to workout for the first time in ages, you may experience pain. And while some pain is normal, it can be hard to tell the difference between achy muscles and an injury. Overuse injuries happen with prolonged, repeated motion or impact and can cause the bones, joints or muscles to become inflamed and irritated.  If ignored, overuse injuries can lead to serious problems down the road. Here are some tips you can employ to help keep yourself safe from trouble!

Know your limits!

If you are just starting out or getting back into working out after some time away, it can be tempting to think that more you do, the better your results will be. But if you push yourself too hard, you'll shock your body. The muscles and joints need time to get used to their new activities. While pushing yourself is important when it comes to results, make sure you are starting slowly and leaving time and space to allow the workouts to get harder as you build strength and endurance.

Always warm up, cool down and stretch!

While you may want to shave some time off your routine and save yourself some minutes, you shouldn't be doing it at the expense of your body! Starting your workout with cold muscles is the most common way people cause themselves injury. Having cold muscles means they will be stiff and you won't have the flexibility required for key movements meaning you'll be likely to tear something. Do 10 minutes of cardio and some stretches before you do anything else. A cool down is just as important as it lets your body know the workout is complete. If you stretch when you're done, you will have a greater range of motion the next time you hit the gym and be less likely to feel sore in the morning. INPOST (2) [bctt tweet="Muscle Pain Or Injury? Save Your Workout By Knowing The Difference!"]

Stay hydrated!

The number we all have floating in our heads when it comes to water consumption is 8 glasses. But, you will need more water when you are working out. Staying hydrated helps to prevent muscle cramps and dizziness. Focus on drinking before, during and after you exercise. If you want to help your electrolytes along post-workout, you can make your own special drink. Have some water with a squeeze of lemon and pinch of Himalayan sea salt.

Wear appropriate attire!

When it comes to your workout gear, it is important to wear things that fit properly and have not worn down. This is especially true for your shoes. Not replacing worn out shoes can lead to shin splints, sprains and blisters. It is also key to get shoes that support your foot. Most stores are able to do an analysis of how you walk and recommend the right fit for you.

Don't ignore pain!

Most of us expect a little pain in our workouts and can power through but it is important to examine this pain. If you are sore after a workout, ask yourself a few questions: is the pain muscular? Does the pain occur on both sides of the body? Which exercise caused the pain? Muscle tenderness is normal but you should never have a sharp, shooting pain. If you have a pain that you notice is getting worse or only hurts when you do certain movements, stop, ice the location and see a doctor if it isn't better in a few days.

Include rest days!

Our bodies require rest to be at their best. If you don't include rest in your fitness routine you will not give your muscles enough time to heal and are putting yourself at risk of an overuse injury. Make sure you are taking one or two rest days a week and mixing up your exercises to keep things balanced. We know that the summer can make you feel pressure to get fit in a hurry but remember that a huge part of that process is listening to, and being kind with, your body! What steps do you take to stay injury free?

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 137 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 5 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

 

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.