PE 101 – Foundations of Physical Fitness

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Lesson 7 – Common Discomforts in Exercise

Module 8 Common Discomforts in Exercise

In this module, you will learn about the common discomforts that are
associated with exercise and physical training. Knowing about these certain
conditions and how to prevent its further on-set could help keep your
exercise safe and more effective.
At the end of this module, you will be able to:
1. identify common discomforts in exercise, its causes, prevention, &
treatments.
2. discover common areas in the body where these exercise discomforts
occur.
3. understand that discomforts in exercise are normal and it should not
hinder a person from engaging in an exercise activity.
In the lesson, signs and symptoms of thes discomforts will be discussed
together with, first-aid activities that you can do to prevent and manage
these exercise discomforts.
Common Discomforts in Exercise
Remember that movement always entails several chemical reactions and processes that
take place in and out of your body. During this period, your muscles feel tired or your
whole physicality is challenged. Therefore, it is very much normal for beginners like you
who are new in an exercise routine to experience some form of discomfort.

The rate at which discomforts happen and how they can be managed or prevented will be
the coverage of this module. Some common discomforts that you may experience or might
have experienced include:

I. Muscle Soreness
II. Muscle Cramps
III. Side Stitches
IV. Blisters
V. Chafing
VI. Shin Splints

You will discover the different causes of each and where they commonly occur throughout
your body. The very goal of this lesson is for you to also discover how to prevent these
discomforts from happening, and what possible first aid or treatment you can if ever these
things occur during your exercise.

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Lesson 7 – Common Discomforts in Exercise

I. Muscle Soreness

Muscle soreness is described as a discomfort or tenderness, especially after a

high intensity work-out.

This is the most common and very basic form of discomfort everyone experiences during
and after exercise.

Muscle soreness is a type of discomfort that is very noticeable and typical especially when
you are new to exercise. But. This does not mean that if you are an athlete, you no longer
feel sore from your work-out routine.

Image Source: Exercise Discomfort -

http://www.popsugar.com/fitness/When-Comes-
Exercise-Do-You-Ignore-Your-Pain-1905287

It is but a normal reaction of the body from the stress/load that is has experienced.

From the activities that you did earlier in the course, did you feel sore afterwards? Say
from example, when you performed the squat exercise the first time, did your muscles
ache?

Muscle soreness is caused by general fatigue brought about by chemical waste

products that have accumulated within the tissues of your exercised muscles.

This could happen to any part of your body. But, the site at which it may occur is not
certain. In fitness, muscles soreness is also called Delayed Onset Muscle Soreness or
DOMS.

Ever worked out and you feel more sore a day or two (2) days afterwards?

Recall that during the previous lesson, your muscles are the biggest sites in your body
where chemical reactions occur. Lactic acid is one of those chemicals in the equation.
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Lesson 7 – Common Discomforts in Exercise

DOMS is named as such because, it is caused by this chemical waste product that sets
within the muscle tissues after a delayed period. When the lactic acid within the muscles
have already settled within the fibers, the soreness your feel in your body will become
very obvious.

DOMS may last 2-4 days within your system if your do not follow it through with a
stretch or a work-out.

See every time you exercise, your muscles will always have the tendency to feel sore. This
is perfectly normal. It is your body’s way of reacting and adapting to the stress that you
have just introduced it to.

But, what are other reasons why such situations happen?

I.A. Causes of Muscles Soreness

These are some of the possible reasons for your muscle soreness:

1. Development of Micro Tears

When you exercises, your muscles develop micro tears within the muscle
fibers. These tears are microscopic in nature, like the structures pointed by
the green arrows, as shown in the picture below.

Image Source:
Muscle tears -
https://www.thinglink.com/scene/62976404721814
7329

Micro Tears are microscopic tears that develop due to exercise and tension
placed on muscle fibers of the body.

When these micro tears occur, they eventually heal and cause your muscles
to become stronger, bulkier, and sturdier.

Are micro tears normal? Yes! These micro tears are very normal especially
when you are engaged in regular exercise. Your muscles go through the cycle
of breaking and repairing until such time that they grow and become stronger.

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Lesson 7 – Common Discomforts in Exercise

2. Fluid Retention
Another possible cause of muscle soreness is that, muscles tend to hold fluids
within its fibers.

Water retained within these fibers irritate the pain nerve endings of muscles.

This is the reason why during and after an exercise, you actually feel a burning
sensation within your body.

3. Overstretched Muscles
The last possible cause of your muscles soreness is when your muscles have
been pulled awkwardly or are overstretched.

When your muscles go through such tension and stress, especially when they
are not well prepared, it may cause larger tears within the muscles, causing it
to feel sorer for a longer period of time.

This is the reason why warm-ups, cool-downs, and stretches are an important
part of training (which will all be further covered in the next modules).

I.B. Occurrence of Muscle Soreness

Now you know that muscle soreness is a natural phenomenon, its rate of
occurrence is very much common in individuals who:

1. begin an exercise program or participate after a long lay-off from

exercise.
Soreness is really noticeable for people who have just started off with
exercise, or have gone back from a long period of rest from exercise.

You have to understand that this phenomenon is really normal, and it should
not hinder you from continuing with your exercise routine.

2. Exercise beyond their customary intensity and duration

What this simply means is that, you need to exert extra efforts during the
work-out because the load or stressor applied to you has changed.

Say for example, you have just started lifting 10-lbs. of dumbbells for two
week. The following week, you decided to increase it with 5-lbs. --- your body
adjusts to this sudden change of stimulus and you will eventually experience
soreness.

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Lesson 7 – Common Discomforts in Exercise

Don’t Force Yourself

Every time you exercise, don’t force yourself to perform movements that you
cannot do. When you know that your body’s experiencing some form of difficulty
in doing physical exertion, you must acknowledge these feelings, and stop your
activity. Then reassess the situation. This way you are safe, and you prevent
yourself from feeling too sore after your work-out.

Image Source:
Exercise Beginner - https://www.acefitness.org/certifiednewsarticle/1264/coaching-the-whole-client-your-
key-to-continued/
Exercise Rest - https://athleticperformancetc.wordpress.com/2016/02/17/how-long-should-you-rest-
between-exercises-and-sets-2/
High intensity - http://www.heartratejournal.com/activity-trackers-for-high-intensity-workout/

I.C. Muscle Soreness – Prevention & Treatment

 Muscle Soreness – Prevention
How do you prevent muscle soreness? What must you do to decrease feeling
excessively sore after and exercise?

Muscle soreness can really be an irritating feeling. This feeling can even hamper
your mobility especially when you are performing daily tasks like, climbing the
stairs or simply sitting down.

The best way to prevent muscle soreness from happening is for you to do warm-
up exercises and also incorporate stretch activities after an exercise bout.

Warm-ups gradually increase your body temperature and help prepare your
body and mind for the task ahead; while cool-downs return your body back into
its homeostatic state (e.g. controlled breathing, regulated core temperature).

 Muscle Soreness – Treatment

Here are some possible treatments that you can perform to ease your body from
muscle soreness if you were unable to prevent such discomfort from happening:

1. Perform mild stretches

You can try doing a mild stretch for the muscle groups that seem to be aching.

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Lesson 7 – Common Discomforts in Exercise

Your legs are usually the sites where muscle soreness occurs because they are
the sites composed of large muscle groups where chemical processes take place
and accumulate.

Image Source:
Warm-up: http://rippleeffectdisciplines.com/3-7-15-balance-flexibility-benedictine-
simplicity-pt-3/
Stretching - http://musclemindmotivation.com/the-importance-of-stretching/

Incorporating simple and whole body mild stretches before and after an
activity can help you feel less sore during and after a work-out.

2. Perform Low Intensity Exercises

You can also try performing low intensity exercises before and after an
activity.

Low intensity exercises are activities that require simple movements and
little effort. Exercises like walking, jogging in place, or performing jumping
jacks are examples of low-intensity exercises.

Image Source: 1

Performing low intensity exercise/s can allow proper blood flow and muscle
relaxation within your body. As this happens, you decrease your chances of
feeling too sore after a work-out.

Aside from this, low-intensity exercises can also aid in flushing out the lactic
acid that have accumulated within your muscle fibers. This is because, these
organic materials can still be converted and use up by your body as a
different source of energy to help support your other activities.
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Lesson 7 – Common Discomforts in Exercise

3. Take a warm bath or use heating modalities

Upon the on-set of muscle soreness, you can also take a warm bath or use
heating modalities (e.g. hot packs or hot towels) to ease your sore muscles.

Your muscles tend to relax when heat is applied on them, and this simple
trick could possibly lessen your soreness.

You have to know right now that there are no real preventions for soreness. This is
because, soreness is a normal response of the body to the increased exertion you’ve done
in movement/exercise.

Muscle soreness is a huge part of an adaptation process that causes muscles to recover
and build properly, therefore, eventually improving your body’s overall endurance and
strength.

So, do not be disheartened if your body aches after a work-out, clearly these muscles have
exerted effort and you can be sure that you did your best during an exercise routine.

Warm muscles and performance

Warm muscles are easier to move and they produce smooth and fluid contractions.
Muscles that have been properly stimulated can also aid in the prevention of muscle
soreness and ultimately help you become more efficient in your movement patterns.

II. Muscle Cramps

The next commonly occurring exercise discomfort is known as, muscle cramps.

Unlike muscle soreness that is a natural

process that occurs in exercise, muscle
cramps is described as a sharp,
involuntary, muscle contraction
during activities or at rest.

Have you experienced this in your life? You

would really know when it occurs because the
feeling is really painful and you can’t seem to
move a particular body part.
Muscle cramps may happen in different parts of
the body, but, the usual sites where it occurs at is
along the muscles of the legs and arms.
Image Source: Muscle cramps –
http://www.kidneybuzz.com/a-review-of-
treatments-to-relieve-muscle-cramps-in-patients-
with-chronic-kidney-disease-on-
dialysis/2013/5/10/a-review-of-treatments-to-
relieve-muscle-cramps-in-patients-with-chronic-
kidney-disease-on-dialysis

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Lesson 7 – Common Discomforts in Exercise

II.A. Causes of Muscle Cramps

Muscle cramps can be caused by a lot of factors. Here are some indicators that you
can consider if your feel this occurring during your exercise routine:

1. Fatigue

The first and most probable cause of muscle

cramps during exercise is brought about by
fatigue.

When your body is tired, your brain sends

signals to your muscles indicating that you
have to stop and take a short rest from the Image Source: Fatigue -
http://www.menshealth.com/health/deat
activity. h-by-exercise

Fatigue in the muscles can cause excessive muscle cramps that may last between
30 seconds to minutes, depending on the first-aid that you will apply on it.

Once you know that you can no longer exert effort, you can always slow down or
totally stop performing an activity.

2. Dehydration & Electrolyte Imbalance

Another probable cause of muscle cramps are,
dehydration and electrolyte imbalance.

Are you a fan of liquids every time you exercise?

Or you only consume them in small amounts? Do
you forget to rehydrate after working out?

Excessive dehydration deprives you muscles with

the necessary fluids it needs to perform push and
Image Source: Dehydration -
http://gomedoc.com/dehydration-in- pull actions efficiently.
adults/

When this happens, your body also experiences deprivation from the necessary
electrolytes that aid in muscle contractions.

What are electrolytes?

These are chemicals essential within the body that provide proper function
within each cell. They may come in the form of sodium, potassium, chloride, and
bicarbonate which come in varying concentrations in and it of the cell.

These electrolytes can also be found in several sports or performance drinks

(e.g. Gatorade, Poweraide).

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Lesson 7 – Common Discomforts in Exercise

If too little amounts of water and electrolytes are provided to the muscles,
contractions will be inhibited. That is why, sharp and involuntary pain is felt
when cramps sets in within your body.

3. Low Levels of Potassium & Calcium in the Blood

Low levels of calcium and potassium within the blood can also cause muscle
cramps. This is where nutrition will come in and how it directly affects a well
and fit physical body.

Image Source:
Blood cells - http://normalpotassiumlevels.com/low-potassium-levels-in-blood
Electrolytes – http://pocarisweat.info/whats/page4.htm

Sports Drinks have specific functions

The different kinds of sports drinks are: fluid replacers, carbohydrate loaders, &
nutrient supplements. In order to maximize these things effectively, you must learn
how to properly use it and determine its specific functions. (NCBI, 1992)

4. Strength Imbalance
What does this mean? Imbalance is normal in the human body because of right
or left-side dominance.

Strength imbalance also has something to do with how your perform exercises.
Muscles always come in pairs, meaning one is responsible for pushing while the
other is responsible for pulling.

The best example of this is in the legs. Remember your hamstrings? Where are
they located?

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Your hamstrings are specifically located at the back of your thighs. What these
muscles do is that they pull the body in its right position every time you are in
movement. This way you are prevented from falling over.

The pair or opposing muscles of the hamstrings are located at the front of your
thighs; these muscles are quadriceps. They assist you in performing pushing or
forward movements and prevent your body from leaning forward too much.

Image Source:
Muscle Imbalance -
https://www.pinterest.com/pin/154881674662420744/

The trick to exercise is to always ensure the equal development of these

opposing muscles. When these muscles become imbalanced, their endurance
and strength is compromised, causing your muscles to feel that sharp and
involuntary pain during or after an exercise.

II.B. Muscle Cramps – Prevention & Treatment

Upon the onset of muscle cramps here are the things you need to do for the pain to
subside and for you to feel a lot better during or after the exercise:

 Muscle Cramps – Prevention

Of all the available preventions for muscle cramps,
fluid intake is the most important. Fluids may
come in the form of water, sweet juices, or sports
drinks. In whichever form they may come, it will
help a lot in balancing the water loss your muscles
have experienced during exercise.

Once you feel that cramps are about to settle in, it’s
time for you to take extra fluids to prevent it from
happening.

Image Source: Fluid Intake –

http://www.vegetarianliving.co
.uk/mansworld.php?do=view&
article=29
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Lesson 7 – Common Discomforts in Exercise

 Muscle Cramps – Treatment/s

1. Stretch the cramped muscle/s

A possible way of treating muscle cramps is to

perform a stretch for that particular cramping
muscle. The stretch must be gradual and must be
held for 30 seconds to 1 minute while you are
simultaneously breathing through the stretch.

This will aid in helping the muscles gradually

lose its tension. Continue doing the stretch until
your muscle cramps have fully subsided. Image Source:
Gradual Stretch –
http://www.dreamstime.com/
photos-images/woman-
2. Perform Low-Intensity Exercises stretching-muscles.html
Another possible treatment for muscle cramps is by performing low-
intensity exercises before and after an activity. This way, you are
preparing the muscles for the heavy activity that you are about to do.

3. A gentle massage
Doing a gentle massage to the cramping area will also help reduce the
sharp pain along your muscles. Just press, hold, and release the muscles
so that the tension will eventually release itself.

4. Completely stop the activity

If you are experiencing really bad cramps, you must stop the activity.
Make this as a warning signal from your brain that something bad is
happening in your body.

You need to do this to prevent your body from further damaging your
muscles and possibly save you from injuries and accidents.

Muscle cramps are a very serious form of discomfort especially in cases

where water is an element of an exercise. A lot of people drown because
of their ignorance on how to manage bad cramps.

These things are all the possible prevention and treatments that you can do to ease
your way out of muscle cramps. Remember them well for it will surely help you in
case this type of experience arises in your life.

Eat bananas!
Bananas are fruits that high in potassium concentrations. When you eat a banana
before a physical activity, you may prevent muscle cramps from happening. Also,
eating a banana during the onset of muscle cramps, could help your cells balance the
electrolyte deficiency it’s experiencing, eventually leading your muscles to release its
tension.
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Lesson 7 – Common Discomforts in Exercise

III. Side Stitches

The next common body discomfort that you may experience or might have experienced
during an exercise bout is known as a, side stitch or side stitches.

Ever tried running and you had to stop because you felt something painful along your
rib line?

That is typically what you call a side stitch. A side stitch is described as, a sharp
pain felt just under the ribs. Typically, you will feel the pain on the right side of
your abdominal area.

Image Source: Side stitch –

http://greatist.com/move/how-to-stop-a-side-stitch

This is somewhat the same experience you’ve had with muscle cramps, but this time
the pain is not located along your limbs. Your rib area is the site at which this pain will
be clearly felt.

Ever had this experience? Did it stop you from performing your exercise routine? Did it
hinder you in finishing strong in a race?

Side stitches are a common exercise discomfort associated with the sport of running
and other activities that are done either in a quick (e.g. sprint) or prolonged (e.g. 15-km
run) duration.

III.A. Causes of Side Stitch

Here are some probable causes of side stitches during activities:

1. Insufficient Warm-up Activity

Noticed that this has been one of the possible reasons from all the previous
discomforts discussed?

As mentioned in the earlier parts of the module, warm-up routines are activities
performed before the main exercises. It is important in conditioning your body as
well as your mind preparation for the vigorous task ahead.
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You will discover the importance of a warm-up routine later in the course when the
different phases of exercise will be discussed. For now, just be aware that almost all
discomforts in exercises are a result of poor or lack of warm-up activities.

2. Improper Breathing Patterns

Second cause and probably the number one cause of side stitches is brought about
by improper breathing patterns.

Image Source:
Warm-up – http://www.healthyarea.org/warm-cool/
Improper Breathing – https://www.runtastic.com/blog/en/sports-fitness/12-tips-to-avoid-a-
side-stitch-when-running/

Sometimes, when people exercise, they tend to hold their breath, especially when
the activity is getting too hard to perform. You might be unconscious of it but these
improper breathing patterns create pressure in your abdomen, particularly inside
the diaphragm area.

As pressure builds up along the walls of your thoracic cavity, air is pushed through
your pain nerve endings causing the pain you feel along the sides of your stomach.

Once upon a stitch.

Side stitch is also known as Exercise-Related Transient Abdominal Pain (ETAP).
Based from a journal in the British Journal of Sports Medicine, the most probable root
cause of side stitches have little to do with age or body composition. But rather, it has
much to do with what a person eats pre-exercise. (NCBI, 2007)

3. Lack of Conditioning & Weak Abdominals

Another probable causes of side stitches is brought about by your body’s lack of
conditioning and weak set of abdominal muscles.

When you don’t have enough training, and you don’t focus on strengthening your
core muscles, side stitches might end up bugging you through your exercise routine.

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Lesson 7 – Common Discomforts in Exercise

Through constant practice and proper training, you are preparing your physical
body to go through the stress of exercise, preventing you from experiencing this
discomfort.

Image Source:
Lack of conditioning – http://lostatsea101.deviantart.com/art/Unfit-283738918
Weak abdominals –
http://www.exercisebiology.com/index.php/site/articles/how_to_make_your_a
b_exercises_more_effective/

Having a well-conditioned body gives you the opportunity to move your body
extensively and with ease.

Ensuring that you incorporate strength training activities together with your
aerobic exercises, gives you the chance to have a strong set of core muscles that
help you maintain your Center Of Gravity (COG) through different kinds of
movements.

4. Ischemia
From lesson 5, it was mentioned that Ischemia occurs in the heart, but it may also
occur throughout other parts of your body.

Image Source: Shallow Breathing –

https://sabdadewi.wordpress.com/meditasi-olah-
nafas-pranayama/

Like in this case, Ischemia refers to the lack of oxygen to the diaphragm. This lack of
oxygen is caused by shallow breathing that can eventually lead to side stitches.

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Lesson 7 – Common Discomforts in Exercise

This is one of the reasons why, when beginners are about to start a program, most
of their instructors never forget to remind them how to properly breathe
throughout the movements.

This is a way of preventing the onset of several exercise discomforts from

occurring, which may hamper a person’s overall performance.

5. Excessively high intensity activities

Fifth probable cause of side stitches is an excessively high-intensity activity. When
you are a beginner, you are supposed to exercise at a beginner level, and in the
same way, if you are a pro, you will exercise at a pro level.

Image Source: High Intensity –

http://www.adicciongym.com/hiit-un-entrenamiento-
completo-para-principiantes/

This is often overlooked by a lot of people. They think that they can always take a
challenge without any consequences. Excessively high-intensity work-outs are only
best-suited for individuals who are well-conditioned in their craft.

You should not rush through anything as this may cause you injuries and a lot of
unwanted discomforts in your body.

6. Diet & Hydration Levels

The last two probable causes of side stitches has something to do with what you put
in your body, and these are: a heavy meal prior to an exercise and your hydration
levels.

Image Source:
Heavy Meal – http://www.dailymail.co.uk/sciencetech/article-2243414/Feeling-
hungry-Think-big-meal-tucked-help-curb-hunger-pangs-lose-weight.html
Dehydration –
http://www.medicinenet.com/dehydration_pictures_slideshow/article.htm
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About 72-79% of your body is made out of water. This component enables a lot of
processes within your body to become very functional and balanced. Dehydration
can cause severe chemi cal imbalances causing side stitches to occur within you
abdominals.

Also, if you have consumed a heavy meal before a work-out, you better give your
stomach the chance to digest the food that you have taken in.

See, when you have eaten, your brain sends signals to your body to send more
blood in your stomach and digestive organs for digestion to take place. When you
quickly engage in an activity as blood is pooling in this area, pressure builds up
within your abdominals, causing that sharp and irritating pain along your ribs.

All these things are probable causes of side stitches that are linked to one another. You
can use them in observing or listening to your body while you are exercising.

Eat small meals!

It is advisable that two (2) hours prior to your work-out, you should have consumed a
very light meal/snack. This way, blood pooling within your digestive system will be
prevented from happening. A light snack of bread, hard-boiled egg, or a handful of
peanuts, can be a good source of energy during your exercise.

III.B. Side Stitch – Prevention & Treatment/s

Here are some possible things that you can do to prevent or to aid the on-set of side
stitches within your body:

 Side Stitch – Prevention

1. Warm-up properly

Do not forget to warm-up properly, prepare your body, and condition your mind
for the activity that you are about to do.

2. Gradually increase intensity

Second is to gradually increase the intensity of your exercise. Like the one
mentioned earlier, do not rush into anything, listen to your body, and let it tell
you if you need to exert effort or slow down.

3. Proper timing
You can also prevent it by not eating a heavy meal 1 or 2 hours before an
exercise. This way, blood will be equally distributed within your body through
the exercise.

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Image Source:
Warm up – http://www.northlakesgolfclub.com.au/blog/dynamic-golf-warm-ups
Exercise Intensity – http://www.recipe2goodhealth.com/Health-Calculator/exercise-
intensity-calculator.aspx
Light vs Heavy meals - http://www.nourishingobscurity.com/2016/01/light-heavy-
meals/

Other things that you can do to treat a side stitch upon its occurrence is to:

4. Stop the activity & stretch or massage the painful area

Remember the torso stretch that was discussed during the skill-related fitness
components?

This is the best stretch you can perform to slowly ease the pain away.

After the side stitch subsides, you can still continue with you exercise, provided
that you should now be conscious with your breathing patterns.

Always ensure that you are breathing deeply and your breathing rhythm is
consistent, this way pressure will not build up within your abdominal area.

So far, the three (3) different discomforts covered in the module were: muscle soreness,
muscles cramps, & side stitches. Together with these discomforts are its different causes,
sites of occurrence, possible preventions, & treatments.

Which among the three have you personally experienced? Did you know what to do back
then?

Keeping all the necessary knowledge in the prevention and first-aid of these discomforts
would help you manage any physical discomfort in the future, effectively.
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Lesson 7 – Common Discomforts in Exercise

The other three different discomforts in exercise will be covered in the next parts of the
module.

As compared to the previous discomforts, these next three examples may completely
hamper your ability to perform because of the associated pain that goes with its onset.

The next common discomforts in exercise are: blisters, chafing, & shin splints.

IV. Blisters

The fourth kind of discomfort commonly felt during exercise are known as, Blisters.

This discomfort is described as, an accumulation of fluid under the skin due to
excess friction.

If left untreated, blisters can open and crack, exposing the skin to numerous kinds of
infection. If these blisters eventually become infected, it may cause you to experience
pain and possibly hinder you in performing or continuing your activities.

These sites of occurrence are places where skin friction is very common:
 the bottom of your feet
 the sides of your legs and your little toes
 at the back of your heels
 on your palms

Image Source:
Blisters at the foot – http://www.texasfootdoctor.org/blisters.html
Blisters at the back of the feet -
http://www.thesurvivaldoctor.com/2013/08/07/blister-treatment/

When skin comes in contact with surfaces (e.g. socks, shoes, & heavy weights), while
also exposed to a moist environment (i.e. secretion of sweat), it develops blisters.
Activities like, running for a long period, and lifting weights, can cause this particular
discomfort to happen.

Blisters are a common problem for beginners. This is because, the skin has not yet
adapted to the weight/load/friction applied to their bodies.
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But once these blisters heal, they form into thick skin known as, callouses. Callouses
are thick and hardened layers of the skin that build up over time to protect the
body from friction and pressure.

Image Source:
Hand callous – https://andelisia.com/2014/02/16/hand-callus-and-
bruises-are-pole-dancers-honor-badges/
Foot callous – http://www.findhomeremedy.com/home-remedies-to-
soften-calluses/

When callouses are not present on sites where friction and pressure is applied, the
skin starts to accumulate fluids, and blisters start to form.

Vesicles or Bulla
The other name for blisters are known as Vesicles or Bulla. Vesicles refer to small
blisters, while Bulla, refer to large blisters that commonly occur on your hands and
feet. (MedLine Plus)

IV. A. Blisters – Prevention/Treatment/s

How do you treat blisters? Can you possibly prevent it from happening?

Obviously, this discomfort can cause you serious pain and it can hamper your
performance. The best thing to do is to prevent them by:

1. Applying donut/corn pad

These things are available in your local drug stores or in health and beauty
stores, where you can readily purchase them.

Corn pads and donut pads are usually advisable to use for women who are
always wearing their high heels (as these things can cause major blisters on the
foot).

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Lesson 7 – Common Discomforts in Exercise

Image Source:
Donut Pads – https://www.pinterest.com/pin/512214157598642104/
Corn Pads - http://www.raleighfootstore.com/PediFix-Felt-Corn-Pads-p/cornpro.htm

These pads can also be worn together with your socks and rubber shoes during
your activities. Basically, what these corn pads and donut pads do is that they
protect old callouses from peeling and opening to create other new blisters.

2. Applying a lubricant on the areas where blisters might occur

Lubricants like, petroleum jelly, prevent friction and pressure on the skin,
therefore, avoiding your chances of getting blisters while you exercise.

3. Wearing double socks

Sometimes, when you work-out, your feet sweat, and this causes the skin to
accumulate water. When this happens, blisters tend to swell and eventually
burst, causing your body to develop open blisters.

When you wear double socks, you are preventing friction. This is because,
pressure is evenly dissipated on your socks.

4. Clean your open blisters

If in case the blisters start to crack or burst open, you simply need to clean it by
washing the affected area, and by applying antiseptics and bandages on the skin.

Image Source:
Treating Blisters -
http://www.slideshare.net/Heosun/blisters-
34520727
Do not remove the skin while cleaning the wound! Just leave the skin and let
it fall off on its natural course; because if you do, you will further damage other
surrounding areas of your skin.
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Lesson 7 – Common Discomforts in Exercise

V. Chafing

Chafing is described as a discomfort in which skin rubs against skin or against

any clothing.

This eventually becomes irritated further leading the skin

to crack and bleed.

Do your thighs rub against each other when you are

walking? How about when you’re running? Do your clothes
seem to rub against your body in movements?

Chafing is a burning sensation or feeling on the skin that is

caused by continuous friction.

Common areas in which it may occur on your body are:

 between the thighs
 along the armpits
 right on top of the nipples Image Source:
Chafing sites -
Chafing is very common for marathoners and other http://www.wearegoodsport.com/
chafing/
individuals who are engaged in prolonged activities. The
longer the time of the activity, the more the skin is exposed to
chafing, and the more it becomes aggravated.

V.A. Chafing – Prevention/Treatment

Can you avoid chafing? What possible aid can you do to treat this type of discomfort?
What’s the best way to prevent this discomfort from happening?

1. Apply petroleum jelly

Upon the on-set of chafing, the best treatment you can do is, to apply petroleum jelly.

This is a type of lubricant or ointment that is waxy and soft in nature. When applied
on the skin, it lessens that friction during skin or clothing-contact.

Athletes who are engaged in heavy aerobic activities (e.g. marathoners, cyclists,
triathletes) usually have this in their first-aid kit, this is so that they can continue on
with the race, even if chafing has occurred.

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2. Wear smooth clothing

Other ways of preventing this discomfort from happening is by wearing smooth
clothing.

Meaning the materials of your work-out clothes should be made of non-abrasive

materials or are synthetic at best. This way your skin glides smoothly as you move
about. Aside from this, sweat is not absorbed by this material making your clothing
lightweight throughout your exercise.

3. Avoid wearing cotton materials

You should also avoid wearing cotton materials, not only do they create too much
friction when they become soaked i n sweat, but they also tend to become very heavy,
and hard to carry while you are moving.

4. Avoid wearing excessively loose or tight clothing

The last way of preventing chafing from happening is to avoid wearing excessively
loose or tight clothing. These materials tend to rub on the skin causing too much
friction especially when you did not apply lubricants on your skin.

Image Source:
Petroleum Jelly – https://www.dollartree.com/Personal-Care-Petroleum-Jelly-4-oz-/p294142/index.pro
Synthetic Clothing – http://www.runnersworldonline.com.au/synthetic-workout-gear-smells-worse-cotton-gear/
<CUT> Loose clothing – https://www.pinterest.com/explore/modest-workout-clothes/

Chafing is a very serious exercise discomfort; if left untreated, it will further lead to
infections and other skin disease. The irritation brought about by friction combined with
germs or bacteria found in sweat are factors that can add up to the discomfort’s
complications.

It is always better to have a lubricant or ointment in-hand especially when you know that
you are about to engage in activities that are high in intensity and could last for long hours.

Completely stop the activity

There are times that blisters may become too badly infected that you can no longer
proceed with your exercise. The best thing to do when this happens is to completely
stop the activity, take a rest, and wait for your skin to heal its blisters.

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Lesson 7 – Common Discomforts in Exercise

VI. Shin Splints

The last exercise discomfort is known as, shin splints.

Shin splints refer to pain along or just behind the shin bone. This bone is
particularly called as, the Tibia.

This type of discomfort happens over a prolonged period of time. Meaning, it does not
happen as soon as you engaged in an exercise activity.

Image Source: Running on Pavement -

http://www.runnersworld.com/ask-
coach-jenny/how-can-i-beat-sore-feet-on-
longer-runs

VI.A. Causes of Shin Splints

1. Constant pressure applied on the bone
Shin splints occur when there is constant pressure applied to the bone. Runners
usually have this type of discomfort.

Image Source:
Running on Pavement - http://www.runnersworld.com/ask-coach-jenny/how-can-i-beat-sore-feet-on-
longer-runs
http://www.nailsmag.com/article/97942/client-of-the-month-the-runner
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Lesson 7 – Common Discomforts in Exercise

This is because, as they push their body off from the floor, the cement also recoils
the same amount of pressure that their body placed upon it.

This pressure becomes very constant especially when the person has been running
for hours.

2. Inappropriate training intensity and duration

As mentioned in the previous parts of the module, training at an intensity that is not
right for your level may cause you several forms of discomforts.

If you are rushing things in your training, chances are you will also develop shin
splints as a discomfort.

This is because your muscles and bones are not yet ready to absorb the impact of
the shock brought about by the activity thus, making you feel easily fatigued and can
totally hinder your performance.

3. Performing quick or wrong warm-up & cool-down activities

Other possible causes of shin splints is, in performing quick or wrong warm-up and
cool-down activities. As mentioned in the previous parts of the module, all training
programs are dependent with an appropriate warm-up exercise. This is to prepare
the body and the mind for the activity ahead.

4. Wearing inappropriate footwear

Another possible cause for shin splints has something to do with your footwear.

Do you wear rubber shoes while working out? Or you only wear the available
footwear you have (e.g. sneakers, sandals).

Your footwear has something to do with your performance as well. There are a lot of
shoes available in the market today which would suit your specific running needs.

These shoes are built to support your gait patterns and can secure your efficient
performance. Aside from this, ensuring that you are wearing the right footwear
guarantees that you are providing a good cushion for your bones through your
activity/ies.

VI.B. Shin Splints – Prevention/Treatment/s

Here are some possible preventive measures you can take to avoid having shin splints:

 Shin Splints – Prevention

1. Lessen or avoid running on hard surfaces
When a shin splint seems to be occurring already on your leg, you must lessen or
totally avoid running on hard surfaces too much. This is to help lessen the pressure
or the impact your body is experiencing while you are trudging through in a race in
that particular activity.
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Lesson 7 – Common Discomforts in Exercise

2. Wear an appropriate footwear

You must ensure to wear the most appropriate footwear for running, walking, or
even in activities that place impact on your body. Your footwear should be enough
to cushion the force impacted on your body from the floor and support you
throughout your movements.

Image Source:
Hard surface- http://www.wildnourishment.com/2014/04/03/encouragement-is-the-fuel-on-
which-hope-runs/running-feet/
Footwear - http://seventeenst.com/escojer-tenis-para-correr/

3. Don’t forget to warm-up & cool-own

Never forget to perform proper warm-up and cool-down exercises for your body to
be conditioned for the impact you are about the experience.

These activities would be a form of bracing yourself from the stressors ahead and
the overall activity that you will engage. Think of your warm-up and cool-down
activities as your ammunition for any work-out. Without ammunition, it would be
like trudging through a war, unarmed.

Once you have shin splints, it will always be a persistent irritating pain that will bug
you if you fail to strengthen your leg muscles and build on your endurance.

 Shin Splints – Treatments

1. Apply ice on the painful surface

After a race or a short run, once the area is
painful do not forget to apply ice on the
painful surface. This is to numb the pain
nerve endings that are causing the shin
splints.

Once these nerve endings have settled from

inflammation, your brain then signals your
heart to bring the necessary impulse to
allow blood to pool back unto your shin Image Source: Icing Shin Splints -
http://www.elitesportandspinewi.com/shin-splints/
area and eventually allowing for tissue
healing.
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Lesson 7 – Common Discomforts in Exercise

2. Take a rest
The most important treatment for shin splints is by taking a rest from the activity.
This type of discomfort is a direct signal to your body that you are overdoing the
exercise.

Image Source: Resting Shin Splints -

http://fitamazing.com/how-to-get-rid-of-shin-
splints-and-what-causes-such-pain/
The best way to prevent this from further aggravating is for you to take time off
from the activity.

Maybe you can take a day’s rest and arrange your training routine every other day.
This way you are well rested and you are not pushing yourself too hard, while also
allowing your body to take the enough rest it needs to fully recover.

Conclusion
Those are the different exercise discomforts. Which one of these things have you personally
experienced? Did you perform the appropriate first-aid for that particular discomfort? Are
you now more aware of the proper prevention in case these things happen to you?

All these things are direct signals to your body that something is wrong and you either need
to slow down or totally stop what you are doing.

Remember the phrase, “no pain, no gain,” from the previous lesson? This is not true and you
should not view exercise as this.

Whenever there is pain always:

1. Pause – Reassess – Treat
You should not dismiss any discomfort your body is experiencing because they may
further lead to injuries that are irreversible. As a result, your efficiency will be more
compromised or worst you will no longer be able to perform the activities at all.

2. Listen to your body

Know when enough is enough. You won’t be able to push through with any activity if
something in your body is hurting. You’d surely end up frustrated because of your
incapacity to perform the work you are supposed to do.

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Also, you have to know when you have to put more effort because if you are not
exerting the right effort during your program, the whole thing will become very
useless.

3. Rest as much as you can

Another thing you need to remember is that you have to rest as much as you can. Often
times this component is overlooked by many because people think that rest is just for
the weak. But this is not true, rest is as equally important as the training program itself.

It allows your body the enough time to recover and reset all the chemical processes that
are occurring within it.

Having enough rest is a sure way of ensuring a program that will help you in pursuing
an effective level of wellness and fitness for a longer period of time.

4. Know your limitations

When you are a beginner in exercise, you must always know your limitations. Know
when you can and cannot perform the activity and be honest to yourself. Because if you
are not, you will end up hurting your body or you might get frustrated because the
results you want are not showing up.

Image Source:
Listen to your body - https://organicfruitsandveggies.com/listen-to-your-body/
Know your limits - http://quoteaddicts.com/topic/know-your-limits/

Remember these things and let them serve as your guidelines while you are on your fitness
journey. This way you can be safe and very efficient going through your exercise routines.

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Lesson 7 – Common Discomforts in Exercise

Glossary
Blisters – an exercise discomfort described as an accumulation of fluid under the skin due
to excess friction.

Bulla – largely formed blisters; other name for Blisters.

Calcium – a type of electrolyte essential for cell balance, exercise, and muscle contraction;
more abundant outside the cell.

Callouses – healed blister tissues that form thick skin on surfaces of the body (e.g. palms,
soles of the feet); protect underlying tissues of the body from friction and pressure.

Chafing – common discomfort in exercise where skin rubs against skin or against any
clothing.

Corn Pads - ring pads that protect the surfaces of the skin from friction.

Delayed Onset Muscle Soreness (DOMS) – other name for muscle soreness; see muscle
soreness.

Donut Pads – see Corn Pads.

Electrolyte Imbalance – an imbalance in the exchange of electrolytes from the inside and
outside environment of cells, which may cause discomfort and complications.

Electrolytes – natural ions or particles in the body responsible for proper cell functions
(e.g. Sodium, Potassium); can be found from food and fluid substances.

Fatigue – feeling of excessive tiredness associated with several exercise discomforts.

Lactic Acid – chemical compound that is the by-product of muscular contractions;

accumulated within the muscle tissues causing muscle soreness and fatigue; can still be
used up as a form of energy after 24-48 hours of interval from exercise.

Low Intensity Exercise – exercises that require little effort (e.g. walking).

Micro Tears – microscopic muscle tears that develop due to exercise and tension placed
on muscle fibers of the body.

Muscle Cramps – sharp and involuntary muscle contractions that happen at rest or
during an activity.

Muscle Soreness – a discomfort or tenderness felt in the muscles after a work-out;

caused by general fatigue brought about by chemical waste products that have
accumulated within the tissues of the exercised muscles.

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Potassium – a type of electrolyte essential for cell balance, exercise, and proper muscle
contractions; more abundant inside the cell.

Shin Splints – discomfort that is described as a pain felt along or just behind the shin
bone caused by constant pressure applied to it.

Side Stitches – a sharp pain felt just under the ribs, typically on the right side of the
abdomen.

Sodium – a type of electrolyte essential for cell balance, exercise, and muscle contraction;
more abundant outside the cell.

Vesicles – small blisters; other name for Blisters.

References and Supplementary Materials

Books and Journals
• Bryant, C.X., Ph.D., FACSM, & Green, D.J. (2010). ACE personal trainer manual: The
ultimate resource for fitness professionals (4th ed.). San Diego, CA: American Council on
Exercise.
• Fahey, T.D., P.M., & Roth, W.T. (2007). Fit & well: Core concepts and labs in physical
fitness and wellness (7th ed.). New York: McGraw-Hill Companies, Inc.
• Robbins, G., Powers, D., & Burgess, S. (2005). A wellness way of life (6th ed.) New York:
McGraw-Hill Companies Inc.

Online Supplementary Reading Materials

• Smith, J., ATC, LAT. (1992). Journal of Athletic Training: A Look at the Components
and Effectiveness of Sports Drinks. RETRIEVED from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1317152/?page=1 on August 29,
2017.
• McCrory, P. (March, 2007). British Journal of Sports Medicine: A Stitch In Time.
RETRIEVED from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2465227/ on
August 29, 2017.
• MedLine Plus. (n.d.). Blisters. RETRIEVED from https://medlineplus.gov/blisters.html
on August 29, 2017.

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