Strength training provides many significant benefits that cannot be achieved by any other exercise or activity. However, when enjoying this great form of exercise, be sure to pay attention to pain and soreness so that your fitness program is not only effective, but safe too. Although a modest amount of muscle soreness is acceptable, pain in or near the joints is never a good sign. Most joint pain can be given home treatment following the guidelines. But sharp pain, or pain in the joints or tendons that does not improve within three days of rest, should be checked out by your Orthopaedic.

When working out with weights you need to be in full control of both the weights and your own body as it lifts and uses the weights. Sloppy weightlifting can result in injury. Not warming up, attempting to lift too heavy a weight, using momentum or jerky movements, letting the weights drop, not using correct form, or forgetting to stretch or cool-down after your workout can certainly result in injury.

Sprains or muscle tears: Are common if you do not warm-up, stretch, and cool-down properly which are basic principles to be implemented for injury free workouts.

Tendonitis: This is inflammation or tenderness of the tendon and can happen if you begin your first set with too heavy a weight and/or are not adequately warmed-up. Rest is the best cure for this painful injury.
Fascia injuries: Can occur if you suddenly yank or pull the weight. Fascia is basically the wrapping tissue of muscle. When fascia is torn, it becomes inflamed and the pain is severe. The injury should be treated with cold packs and wrapped with an ace bandage.

Ligament injuries: Can arise when people use momentum and jerk the weight to complete a lift. Using cold packs and rest treats this injury.
The above injuries usually occur due to recklessness.

Muscle Soreness

Happens when you try a new exercise or training technique as its normal to feel a dull ache of soreness in the muscles that were trained it can also happen if you have not worked out for a while. This pain is caused by microscopic tears in the fibres of the connective tissues in your body the ligaments that connect bones to other bones, and the tendons that connect muscles to bones. These microscopic tears are natural response of your muscles when they experience work. That is why it is important get adequate rest between specific muscle workouts as if don't rest you can "damage" these tiny tears in your muscles as they need sufficient resting time to rebuild and become even stronger, bigger, and more firm.

Pain during workout

During a workout, repeated contractions cause lactic and other acids, as well as proteins and hormones, to build up in muscle tissue. This can cause pain even without injury. But if you experience a sharp, continuous pain, or pain accompanied by a burning sensation, discontinue lifting and get see a doctor.

Cramps

This happens when muscles, usually in the calves or feet, knot up in powerful contractions. This is why it's very essential to stay well hydrated throughout the exercise. If you do get cramps, the best way to stop them is to gently stretch the cramped muscle .

The best way to address inflammation or swelling is to use the R.I.C.E method to reduce damage and speed healing.
Rest: When you are hurt, stop your workout immediately and take weight off the affected area.
 Ice: Wrap ice in a towel and hold it against the injury for 10 to 20 minutes, three or four times a day until the injury diminishes.
Compress: Wrap the injured area in a snug, but not tight, elastic bandage.
Elevate : Raise the injured limb and rest it on a pillow to reduce swelling.

The author is a certified  fitness instructor and can be contacted at wanithaashok@gmail.com