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Fitness Center Lesson 9
Basic Weight Training

Common Exercise Problems
  • Blisters
  • Prevention – wear properly fitted shoes, appropriate socks, and a lubricant (petroleum jelly) on potential hot spots
  • Muscle Soreness – occurs about 24 hours post exercise
  • Ways to help – mild stretching & warm-up in subsequent activity
  • Muscle cramps
  • Massage or stretching can help a cramp
  • Hot temperatures and dehydration predispose a person to cramps
  • Be sure to hydrate the body properly
  • Bone Bruise
  • Common in hikers and/or runners
  • Avoid such injury with careful foot placement and quality footwear
  • Ankle sprains
  • Treatment
  • RICES – Rest, Ice, Compression, Elevation, Stabilization
  • Shin splints
  • Inflammation of the tibialis anterior muscle
  • Care – rest, compression wraps, ultrasound, anti-inflammatory drugs (ibuprofen)
  • Prevention – avoid hard running surfaces, use heel-to-toefoot strike, stretch, gradual increase in distance
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