Regardless of how you work out and what exercises you are performing, if you aren’t exercising correctly, you might be sacrificing any possible benefit from performing such exercises and instead, you could be providing your body with more harm than results.
If you perform an exercise incorrectly, not only might you not be receiving the proper benefits of such exercises you are performing, but you might also be subjecting your body to severe pain and discomfort due to improper form and an increased amount of strain on your muscle fibers.
Pain During Squats and Lunges
If you perform squats and/or lunges in an incorrect manner, you may be feeling some major or minor cramping in your feet – more specifically, the sole of your foot. If this is the case, the way to fix this issue is to keep a majority of your weight on the heel of your foot, while still being able to keep your entire foot planted entirely flat on the ground, and not allowing your body weight to cause you to roll your foot backwards, elevating your toes off of the ground.
If you do end up cramping while performing such exercises, to release a cramp in your foot, stand still and use a wall to help support your bodyweight, and slowly lift/elevate your foot up and down in a controlled motion to help release the tension causing the strain.
Pain During Abdominal Exercises
If you perform any abdominal exercise, such as leg raises, sit ups or even scissor kick incorrectly, you may experience some pain or cramping in your lower back. If you feel pain in your back this could be due to the issue in which you are causing your body to work your hip flexors instead of you abdominal muscles.
To fix this, you must focus on contracting your abdominal muscles both physically and mentally while preventing your body from putting most the focus, if not all of the focus and tension onto your lumbar or hip flexors. Too much weight or tension on your lumbar or hip flexors while performing abdominal exercises, such as sit ups, may cause your body to have an anterior tilt, which in the long run, can lead to causing severe lower back pain and a poor posture.
Pain During Push Ups
Push ups are one of the most common and easiest exercises for anyone to perform at any location at any given time. However, people often perform this exercise with improper form, which not only diminishes the proper results one should be seeing from this exercise, but also can lead to an increase in lower back and hip pain while completing ignoring your chest and abdominal muscles from being worked as they should be.
If this is the cause, fix your posture on your push-ups by making sure that your hands are roughly shoulder width apart, feet close together and touching, while your back and legs remain completely stiff and your body is not arching in any possible form. You want your back to remain flat to prevent any risk of pain or strain on a muscle fiber. To fix this, imagine performing a push up from a planking position – considering the two exercises are very similar – with push-ups elevating your body a bit higher and involving movement up and down slowly and controlled.
If you fix these common issues/mistakes that many people make constantly and you still continue to feel pain during these exercises or just normally at any other time of the day, I recommend you try to relieve the tension and strain on your muscles that are in discomfort by stretching thoroughly before and after your workout. Incorporating 10-15 minutes of stretching and mobility work into your daily routine will help release any tension on your muscles and this will be beneficial because it will help prevent any possibly muscle cramps or tears that can be felt later from any exercises you may perform.
I also highly recommend that when you go to the gym to lift weights, since you are tearing your muscle fibers down by performing exercises that cause strain on your muscle fibers, that after each workout you slowly stretch the worked body region. This will help release any tension that you just caused on your body by lifting strenuous weights and can prevent severe muscle cramps and muscle tears at a later time.