No pain
Able to exercise at full intensity and push oneself throughout course of workout
Mild Pain
A dull ache typical of same-day muscle soreness or delayed-onset muscle soreness; can be ignored: No need to give up exercise, but lessen intensity in areas where soreness persists, and switch up routine. Example: If a killer bicep workout left your arms a little shaky, work out your back or even do cardio instead the next day.
Moderate Pain
Commonly results from a pulled muscle, such as a groin pull or a strained hamstring; interferes with tasks/concentration:
Stop the activity and apply ice in the first 24 to 48 hours.
Commit this to memory: RICE—rest, ice, compression, elevation (you’ll thank us later).
Ease back into workouts gradually and include plenty of stretching, particularly after an appropriate warm-up.
Severe Pain
This lets you know something is very wrong, and won’t (and shouldn’t) be ignored; interferes with basic needs:
Examples include stress fractures, Achilles tendonitis, severe shin splints, or rotator-cuff injuries. Any of these will require backing way off from exercise, at the least.
A stress fracture warrants a doctor’s visit.
Tendonitis can usually benefit from RICE and stretching, but may necessitate a complete halt to exercise or even seeing a doctor.
When in doubt, seek a professional opinion. The peace of mind you have next time you’re pushing yourself all-out in spin class will be worth the time you took.
