How to Make Exercise Less Painful

The old adage says that with no pain, there's no gain. But the truth is that exercise shouldn't really hurt. While a little next-day soreness is OK, feeling sharp or achy pain when you're exercising could be the sign of a serious problem. By ensuring that you have the right equipment and the proper technique, you can stave off common exercise pain that can throw you off your game. Otherwise, it's time to see your doctor about a possible issue.

Instructions

• 1

  Wear the right shoes for your physical activity of choice. When your feet aren't properly supported, the pain can radiate up through your legs and spine. Keep in mind that the shoes worn for long-distance running are completely different than shoes worn for weight training. Head to the fitness store and look for shoes specific to the type of exercise in which you participate.

• 2

  Maintain proper form when completing an exercise, particularly when lifting weights or using weight machines. While jerking a weight up can help you gain momentum for lifting, it can also strain muscles with sudden movement. If you're not sure how to do a certain exercise, ask for a demonstration before you try it on your own.

• 3

  Consume protein about 30 to 60 minutes after your workout. When you exercise, you create microscopic tears in your body's muscle tissue. Protein provides the body with essential amino acids, the building blocks upon which muscle tissue is prepared. A study published in a 2013 issue of Acute Topics in Sport Nutrition found that even chocolate milk, which is high in both protein and carbs -- a serving of chocolate milk has 9g protein and 27g carbohydrates -- can help reduce muscle soreness when consumed after a workout.

• 4

  Exercise within your own level of skill. While it's tempting to try to keep up with others or meet a fitness goal quickly, you might find yourself in pain when you push your body too hard. If you're focused on improving yourself, do so incrementally. For instance, when strength training, choose a weight where you can comfortably complete at least eight reps. As you become stronger, you'll be able to choose a heavier weight.

• 5

  Breathe and stretch deeply to counteract side stitches and cramps, suggests the American Council on Exercise. Muscle cramping and stitches can be the cause of a lack of oxygen or the pulling of the tendons around your core. Cramps can also be a sign of dehydration, so drink at least 7 to 10 ounces of water for each 10 to 20 minutes of exercise, and switch to a sports drink to help replace electrolytes, sodium and potassium if you exercise for more than 90 minutes.

• 6

  Know when to stop. There's a difference between dull aches or muscle fatigue when you exercise versus the sharp pain of joint or muscular issues. If you ever feel a sharp pain, tear or strain, stop exercising and seek medical attention, as it could be the sign of a torn tendon, sprain or break.