New Year’s Resolutions—Becoming Physically Fit this Year Does Not Have to be Painful!

True Fact: January is the most profitable month for gyms. This is because of all the New Year’s Resolutions that people make to finally lose weight and get in shape. Many people quit after about three weeks after they paid for their new membership, most quit after about three months.
One of the reasons people quit is because they think it’s too hard on their joints and muscles and they can’t get over the pain. Of course, what most people don’t realize is that they must start out gradually. Nobody can go into a gym and start bench pressing 200 pounds, or run a 10 – mile marathon on the treadmill, but a lot of them try. It can be intimidating for new members to exercise next to other individuals who have had the time to gain muscle growth…this results in exceeding your body’s expectations. Number 1 rule: Start out gradually and gain a routine that FITS you.


Although this may be true, starting out gradually does NOT guarantee that new members of a gym will not fight with muscle soreness – soreness just comes with the territory when exercising new muscles.


Newbie mistakes:


- Ignoring Muscle Soreness- Pain such as, Shoulder Tendinitis can occur when using the wrong set of weights


- Not properly warming-up can cause pain immediately after or during a workout


- Not taking time off to relax your muscles


- Doing TOO MUCH than your body is prepared for


Consider the following suggestions


First, consider all the reasons and benefits that come along with joining a gym. Secondly, take the time to factor in the the commitment, time, and effort it takes to become physically “fit.” Lastly, if you have completed the first two suggestions you are ready to take the plunge in attempting your New Year’s Resolution. In the case of injuries, aches, and/or soreness of muscles there are some tips to think about. It can be difficult to remember what to do in the case of an exercise injury, it is simple as R.I.C.E. (Rest, Ice, Compress, and Elevate).


Common Exercise Injuries


Muscle Pulls:


Unfortunately, any muscle in the human body has the ability to be strained. In addition to the “Newbie Mistakes” mentioned above: heavy lifting, sudden jerking, fatigue, and previous injuries can contribute to causing muscle strain.




Apply ice for 20 minutes five or six times a day for several days. Sports physical therapy rehab can be expensive, but using specially designed shoulder ice wraps, knee ice wraps, etc. can accomplish similar treatments.


Muscle Soreness




Muscle soreness that occurs a day or two after a strenuous workout usually goes away on its own after a few days. The first 72 hours is the time to apply ice wraps to reduce any swelling that has occurred from the injury. Allan Levy, M.D., a physician for the New York Giants Football team said, “In each of these injuries, your goal is to reduce any swelling that may be present.” He went on to say, “If you can keep the swelling down to a minimum at the time of the injury, you’ll have less pain to deal with as you heal.”


In addition to ice wraps, you can gain some relief by massaging a ligament and taking a pain reliever such as aspirin, acetaminophen or ibuprofen. The Odorless Ibuprofen cream is an excellent muscle pain relief, joint pain relief, and back pain relief that is quick and painless. It is similar to the pill form, but it goes directly onto the irritated area.


Pulled Hamstring:




The older an individual the greater the risk of injury. Rest and ice are the key to recovering from a hamstring injury. Applying an ergonomically designed ice wrap to the hamstring – this versatile ice wrap makes icing more comfortable.


Overall, treating injuries with hot packs, ice packs, and/or Ibuprofen creams to relieve muscle pain, repetitive stress injury, back pain, shoulder bursitis, etc. is a dependable treatment to consider. If the pain gradually becomes more severe as time passes consulting a physician is highly recommended. For further information on ice wraps check out