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Know Your Limits to Exercise Safely

By Proliance Orthopedic Associates on

Myth: No pain, no gain. Exercise may help your orthopedic health, but it’s important to know when to stop. Fighting through rigorous workouts can be rewarding, but when you push past the point of injury, you won’t actually receive the benefits you seek. Learn how to set yourself up for success, rather than injury, when working out:

The Importance of Good Form
When an exercise leads to certain types of soreness or discomfort, it’s best to temporarily ease off and reevaluate your approach. Oftentimes, for issues like knee discomfort or back soreness, a targeted stretch or simple form adjustment may be all that’s required to change from unhealthy pain to constructive and controlled strain. Take care not to confuse poor form with poor form caused by pain – if you are injured, your other muscles may overcompensate and compromise your form. Focusing on form and posture is a great rule of thumb for healthy exercise.

What Are Warning Signs to Watch for During Exercise?
Remember to listen to your body when you’re working out. Pay attention to how each body part is feeling, especially if that’s the area you’re exercising. Watch for red flags like shooting pain, light-headedness, joint pain, or irregular heartbeat. Notice if muscles are cramping, and check for any swelling or redness in areas of discomfort. If you’re just getting back into exercise, it can be difficult to recognize when your body is sending you warning signals. Be extra cautious with how your body is feeling, and give it time to adjust.

When to Seek Help
If you notice any of the warning signs described above, the safest solution is to stop the activity and seek professional advice. While you may not need to be seen immediately, it’s a good idea to speak with your physician to evaluate your symptoms and develop a course of action. Try not to let complications deter you from exercise altogether – work with your doctor to see what changes you need to make to return to physical activity in the healthiest manner.

If you’re unsure whether you’ve experienced an injury or are simply feeling normal discomfort and soreness from exercise, let us help you distinguish the difference. At Proliance Orthopedic Associates, we provide same-day care and are committed to accurate diagnoses and effective treatments for exercise-related injuries. Our physicians specialize in sports medicine, repetitive-use injuries, joint replacement, and more. Contact us for a consultation.



4011 Talbot Rd S #300
Renton, WA 98055

Phone: 425.656.5060
Fax: 425.656.5047


27005 168th Pl SE #201
Covington, WA 98042

Phone: 253.630.3660
Fax: 253.631.1591

Maple Valley

24060 SE Kent Kangley Rd,
Maple Valley, WA 98038

Phone: 425.358.7708
Fax: 425.656.5047

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