Pulls, Strains, Sprains

Q:  Explain the difference between a pull, a strain, and a sprain?

A:  Pulls, strains and sprains are associated with trauma to tissue.  Below are the definitions of strains and sprains:

•          Strain - A stretch, tear or rip in the muscle or adjacent tissue such as the tendon. A tendon is a band of tissue that connects muscle to bone.

•          Sprain - A stretch, tear, or rip in the stabilizing connective tissue.  The connective tissue that is most often sprained is the ligament.  Ligaments are strong, flexible fibers that hold bones together.

People associate a pull with muscle trauma.  Therefore, a pulled muscle is the same as a strained muscle.

Sleep

Q: Is it ok for me to workout after a night of little or no sleep?

A: One or two nights of poor sleep should not prevent you from working out.  It also should not have a negative impact on your performance.

Consistently getting inadequate sleep (sleep deprivation) will have a negative impact on your performance during a workout.  It will also have a negative impact on your day-to-day activities, brain function, and immune system.  Studies have found the following effects of sleep deprivation:

•         Decreased exercise endurance

•         Increased rate of perceived exertion

•         Increased levels of stress hormones - which results in memory impairment and insulin resistance

•         Decreased ability to ward off illness

•         Impaired muscle recovery

•         Decreased glycogen synthesis – impairing the process of converting stored fuel to energy

In cases of sleep deprivation, it is more beneficial to rest/sleep than to workout.

It is important to note that humans are creatures of habit.  Beyond regular and adequate amounts of sleep, the following areas will also have a positive impact on your workouts:

•         Routine meals consisting of healthy foods

•         Proper hydration

•         Adequate rest/recovery between workout sessions

•         Healthy relationships

•         A daily opportunity to relieve stress

Muscle Pain

Q: Where does the muscle pain go after you stop exercising?

A: To answer the question, it is first important to understand the origins of the muscle pain or discomfort.

Muscles are contained within a fibrous tissue compartment called fascia.  As you exercise, your body reacts by directing oxygen rich blood to the muscle that is working.  As the activity level increases, blood flow to the muscle increases and in-turn, increases the size of the muscle.

When the fatigued muscle reaches failure, a condition called Acute Compartment Syndrome occurs:

Acute Compartment Syndrome occurs when the working muscle fills with enough blood and lactic acid to fill the fascia compartment and the muscle starts to press on the blood vessels (supplying oxygen), nerves, and/or tendons that run through the compartment.  The pressure results in muscular pain or a burning sensation in the muscle.

So, where does the pain go?

As soon as the activity level is decreased or stopped, your body starts the recovery process by supplying oxygen rich blood to the fatigued muscle, flushing lactic acid out of the muscle, and relaxing the contracted muscle to its normal state and size.

All of these actions taken by your body eliminate any acute pain or discomfort.