Pain-Free Guide: The Fit Girl's Guide to Common Exercise Pains

When searching through Fitness Magazine's website, we came across this awesome round-up of ways to relieve common post-workout sores and pains.  You can read the full article on Fitness' website, or check out our favorites below.

#1 Common Problem for Runners: Heel and Sole Tightness

What hurts?
The sole of your foot and heel are tight and tender.

Here's why: With overuse, the connective tissue that runs the length of your sole can become inflamed or suffer microscopic tears. Known as plantar fasciitis, it usually feels worse early in the morning, better during exercise, and painful once you stop.

Feel better: Sit in a chair and place a cold can of soda on its side on the floor in front of you, says Christopher John Anselmi Jr., a chiropractor at the Hospital for Special Surgery in New York City. Put your foot on top of the can and, applying medium pressure, roll it back and forth. The cold will reduce swelling while the massage eases the pain.

Your new game plan: Buy shoes with arch support; women with high arches are especially prone to this injury. And cut down the mileage until your foot feels better (try a nonimpact cardio activity, like swimming, instead).

Self-Massage Tip!
Always stroke in the direction of the heart to prevent blood from being pushed against closed valves, which could damage blood vessels, says Kimberly Mitchell, a licensed massage therapist in New York City.

#2 Common Problem for Cyclists: Knee Pain

What hurts?
You feel a grinding in your knees as you pedal; later, they swell and ache.

Here's why: Overuse, improper motion while pedaling, and incorrect seat height all can cause inflammation of your knees.

Feel better: The key to knee health is strong quads. Strengthen these muscles by doing wall squats with your knees bent 60 degrees or leg presses on a machine. Also, dial back your workouts by 20 percent; if you're Spinning, use a lower gear and higher rpm.

Your new game plan: Check your form. Your foot should pedal pointing forward; rotating inward can aggravate the band of tissue on the side of your leg by causing it to rub against the outside of the knee joint.

#3 Common Problems for Swimmers: Upper Back Pinch

What hurts?
As you pass your arm overhead during your pool session, you feel a sharp pinch in your upper back.

Here's why: Repetitive motion can irritate the nerves in your neck and back as your muscles contract.

Feel better: "Place your opposite hand on the sore side of your neck, on the fleshy portion between the base and your shoulder," says Dr. Anselmi. "Press until you feel the tender spot. Turn your head away from the tight area while applying pressure." Relax, then repeat, until the pain eases.

Your new game plan: Looser muscles equals fewer injuries. Face a closed door and grab the knob with both hands. Lean back from your hips, keeping legs straight (don't lock knees). Let your head hang; feel the stretch in your upper body as you twist your head from side to side to work out neck stiffness.

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