You have reached your limit of free articles this month.

Enjoy unlimited access to

Starting at just 99¢ for 8 weeks.


  • ePAPER

You have read of premium articles.

Get unlimited access to all of our breaking news, in-depth coverage and interactive features. Starting at just 99c for 8 weeks.


Welcome to

Your source for Clark and Champaign counties’ hometown news. All readers have free access to a limited number of stories every month.

If you are a News-Sun subscriber, please take a moment to login for unlimited access.

Safety comes first when exercising

Uncomfortable responses associated with exercise can occur for a number of reasons. Some, such as muscle soreness, are normal as your body adapts to greater challenges, while others can be an indication of a more serious problem.

Dehydration. Symptoms of dehydration can include increased thirst, palpitations, weakness, dizziness, decreased urine output, dry mouth and an inability to sweat. To avoid becoming dehydrated, drink water before, during and after your exercise sessions. If you are exercising for long periods of time (generally longer than one hour), exercising under high heat and humidity conditions, or are profusely sweating while exercising, then consuming a sports drink to replenish lost electrolytes is generally recommended.

Muscle aches and pains. ‘Muscle burn’ felt during exercise is normal and usually subsides once the activity is discontinued. It is the result of lactic acid, which builds up when there is not enough oxygen available to the working muscles. Delayed onset muscle soreness is normal as long as it subsides after a day or two of rest. However, when workouts are excessive, over-training occurs. This is a major cause of exercise-related issues, causing excess wear and tear on tendons, ligaments, muscles and bones and ultimately leaves you weaker instead of stronger.

Side stitches. Sharp, intense pain under the lower edge of the ribcage that comes on suddenly is known as a “side stitch.” This is caused by a muscle spasm of the diaphragm and usually happens during intense exercise, such as long distance running. One immediate treatment for a side stitch is to take in a deep breath, hold for a couple of seconds and then forcibly exhale through pursed lips. Most people find that once the side stitch goes away they can resume exercise without recurrence. The most effective way to prevent a side stitch is to take deeper fuller breaths when working out vigorously. Another preventative measure is to make sure you have warmed up before your workout, adding intensity gradually.

Shin splints. These cause pain in the lower part of the legs, felt near the front of the leg along the shin bone or on the inside portion of the leg near the ankle. A common cause of shin splints is pronation of the feet, which occurs when the foot flattens out too much. Tight calf muscles, recent changes in activity, wearing improper footwear, or walking uphill instead of on a flat surface can also cause shin splints to develop. To help prevent shin splints, maintain a good balance of muscle strength and flexibility. If you already have shin splints, allow for recovery, and gently stretch, especially after working out.

More on this topic in next week’s column.

Reader Comments ...

Next Up in

Tuna, star of the Amazing Acro-Cats, dies of cancer
Tuna, star of the Amazing Acro-Cats, dies of cancer

The cowbell won't sound quite the same now that Tuna, the star of the Amazing Acro-Cats cat circus, has died.Happy Cats Haven posted the news Friday on its Facebook page: "To all our fans of Tuna and The Rock Cats and the Amazing Acro-Cats, it's with many tears that we let you know that Samantha Martin's star kitty Tuna crossed the Rainbow Bridge...
7 small changes that will have a big impact
7 small changes that will have a big impact

It’s only a few weeks into 2017, but you’ve already come to an uncomfortable and familiar realization. New Year’s resolutions result in more guilt and depression than achievement. Forget about the big aspirations for a transformational do-over. They don’t work. How about making some small changes today that eventually can have...
Let’s have a cheer for the Amherst Hamsters
Let’s have a cheer for the Amherst Hamsters

Amherst, a tiny college of 1,795 really smart scholars in Massachusetts, made news last year when the board of trustees voted to drop Lord Jeffs as its athletic teams’ unofficial mascot. Lord Jeffery Amherst, historians discovered, was not necessarily a nice person. The 18th century British general reportedly once suggested giving smallpox-infested...
Stark numbers show heroin’s local grip
Stark numbers show heroin’s local grip

An average of seven Montgomery County residents a day were treated for drug overdoses by emergency departments in 2016, and one person alone made eight trips to the ER. Eleven people were treated twice in the same day for overdoses. The stark figures — amassed largely due to a devastating heroin epidemic — are found in a new Public Health...
After a cesarean, some women can have a vaginal birth

Premier HealthNet is one of the largest groups of pediatrics, family medicine, internal medicine, and urgent care practices in southwest Ohio. For more information, go online to Birthing a baby can be a long, painful process, but for many women the experience fulfills a deep emotional longing as a new mom. A vaginal birth...
More Stories