To make progress, you have to exercise with intensity. However, when workouts are so intense that your joints and muscles are always sore, it's time to take a second look at your training program.

In past weeks, I have discussed the problem of overtraining and how improper training methods lead to joint and muscular conditions. Repeatedly putting stress on your body when you are still recovering from your previous workout causes muscles to tear and fray, ultimately leading to injury. Chronic aches and pains from overuse are just as common in experienced exercisers as they are in novice exercisers who do too much too soon. Runners may suffer from "runners knee", tennis players often develop "tennis elbow", weekend warriors may find that they develop shin splints and muscle cramps. Prevention means knowing your limitations and always training wisely.

What can you do if you are already suffering from one of these conditions? Often certain muscle groups become shortened, tight and weak as the result of either overtraining or bio-mechanical problems. This often goes unnoticed until injury occurs. Once this has happened, rest and recovery are vital. Following the R.I.C.E. method discussed in last weeks column, followed by "retraining" a given muscle group are usually recommended. This involves improving flexibility, and strengthening the muscles and connective tissue with a careful program of light to moderate weights to start.

If the problem is sudden muscle cramping, one of the best remedies is to immediately stretch the affected muscle in the opposite direction. For example, cramping in the calf muscle is often brought on when the toes are pointed downward. Gently but firmly stretching the calves by bringing the toes upwards toward the face should alleviate the problem. Daily stretching for muscles that are susceptible to cramping may help to offset future attacks. Some people find that along with stretching, gentle massage, heat and/or icing the affected muscle is helpful.

There are several reasons for muscle cramps.

• One of them is inadequate fluid intake. Remember, you should be drinking at least 64 oz of water each day, before, during and after working out. The more active you are, the more water you should consume.
• Another cause of cramping is muscle fatigue brought about overexertion. Start out slowly and build up to more strenuous workouts as you become stronger. Pay close attention to signals that you may be overdoing it.
• Nutritional deficiencies are also linked to this condition. While many of us are meeting our minimum requirements for vitamins and minerals, it is possible that the intake is not sufficient for the amount and type of exercise you are doing. Deficiencies in calcium, potassium, and magnesium may contribute to cramping of the muscles. Bananas are high in potassium and easy to eat on the run. Foods rich in calcium and magnesium include dairy products and dark green leafy vegetables. You may also benefit from calcium/magnesium supplements and/or electrolyte replacement drinks.

If problems persist, you should see your doctor. Physical exertion may not be the culprit. Certain medical disorders such as diabetes, vascular disease, or any other condition that interferes with muscle metabolism or affects circulation may cause difficulties when working out.

Remember to always warm up and stretch your muscles before and after exercise. After your workout, be sure to cool down for 5-10 minutes.

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