Pain And How To Treat It

by Dr. Lauren Hodges, Lake Nona Bootcamp

Savages train hard for race day; with constant training, soreness, and pain, injuries are inevitable. Veteran Savage Dr. Lauren Hodges has some tips to keep you in the gym and ready for the course.

Problem: Achy joints or sore muscles

Solution: Try patches like Icy Hot or Bio Freeze which suppresses pain by sending a warming or cooling signal to the nerves in the area. Some patches even have an anti-inflammatory effect. Or, try myofascial release – you can use a foam roller (an inexpensive and extremely handy thing to have around the house). Or, you could also try trigger point therapy by using a tennis ball or racquetball in a sock, rolled over the sore area slowly, pausing when you feel the little “bumps” or triggers. For either, just make sure roll away from the heart to encourage blood flow to the extremities and injured site.

Problem: A newly sprained joint, strained/pulled muscles, bump or bruise.

Solution: Try ice. Cycle on and off in 5 minute increments for half an hour to numb the pain. Do not try myofascial release, trigger point therapy, or active stretching on a newly injured muscle!

Problem: Persistently sore muscles, a day-old (or more) strain, or sore back.

Solution: Try a hot compress. This loosens muscles and promotes blood flow to help speed up the heal process.

Problem: A tension headache, migraine, or swelling.

Solution: Though we cannot officially recommend it, some people use an anti-inflammatory like ibuprofen or acetaminophen to reduce pain and swelling. Migraines caused by swelling could be helped this way. Over the counter anti-inflammatories also help with tendinitis or any other inflammation injury. If you’re not a fan of pills, you can also try the myofascial release technique (foam roller) or trigger point therapy (tennis ball/racquetball in a sock technique). Some tension headaches and migraines are caused by trigger points under the shoulder blades or up the trapezoid and into the neck. Make sure to spend time rolling these triggers points slowly and deliberately. You will be sore afterward, so take caution and prepare. Others swear by natural anti-inflammatory foods. Here is an article about natural food-based anti-inflammatories such as blueberries, turmeric, and green tea.

Any persistent pain or swelling needs to be assessed by a doctor. Swelling that does not reduce in 24 hours needs to be assessed by a doctor as well. Remember that sore muscles can be sore for a few days, because soreness is really just small, minute tears (aka injuries) to the muscle in your body. And finally, know the difference between pain and pain. There is a distinct difference between sore/burning muscles from a tough workout and pain in the joints or pain that does not go away with time.

Some degree of pain is unavoidable, folks – comes with the territory! But, the whole “No Pain, No Gain” theory isn’t all that it’s cracked up to be. Remember to treat STRETCHING as PART of the workout, not something you do after a workout. Build that magic 10 minutes into the workout and you’ll be happy you did the next day – this can help reduce soreness and tension headaches often associated with a tough workout. Push to your limits, but always care for your body, nurture it, and treat it kindly!

Dr. Lauren Hodges
Lake Nona Bootcamp

Dr. Lauren Hodges is a personal trainer and nutrition coach. Lauren has been in the fitness industry for nearly 10 years and has experience working with everyone from novice enthusiasts to professional athletes. Lauren focuses in general weight loss and nutritional guidance, with experience in pre/post natal training and group fitness. Lauren is a triathlete and participates in run races, bike races, and triathlons across the country. Lauren is dedicated to running Lake Nona Boot Camp, and works additionally in corporate wellness training, private training, and nutrition coaching. She also holds a doctorate in Curriculum and Instruction from UCF in Orlando and has dedicated her life to teaching others in any capacity. She lives and works in the Lake Nona community with her two sons, Jake and Ryder. Lauren is CPR, First Aid and AED certified.

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