1. You’re Still Sore Days After Your Workout
In most instances, Delayed Onset Muscle Soreness (DOMS) is the result of tiny tears in the tissue and typically subsides in 24-48 hours. While mild soreness is sometimes just part of the process, the duration and severity of this soreness is what can tell you whether or not you’re damaging your muscles and ligaments. If symptoms do not resolve after a day or two, it may be a sign of a more serious injury such as a tear or inflammation of the muscles or ligaments.
2. Sudden Sharp Pain During Your Workout
A sharp pain is your body’s way of signaling trouble in the ligaments or joints. In many cases, this sudden pain occurs during heavy lifting such as bench-pressing or squats due to the joints being overloaded with weight. If you do feel a sudden pain, it is important not to try to “push through it” as you may make the injury worse by continuing to stretch or damage the ligament or joint.
3. Your Ankles or Knees Are Swollen After Running
Most fitness fanatics would agree that cardio is an essential part of the workout routine as it helps you burn calories and fat. But, if your knees or ankles are baring the brunt of the pain, it may be a sign you need to slow down. Persistent pain or swelling can be a sign of an injury such as shin splints or Runner’s Knee. If addressed early, these injuries can be managed with rest and activity modification. But, trying to continue a rigorous cardio regimen can exacerbate these injuries and lead to more complex injuries.