So you’ve started running, gym or even walking – because any movement is good for health. But how do you know if what you’re doing is too much? Ria Sandenbergh, Chair of Sport Physio South Africa, a subgroup of the South African Society of Physiotherapy, offers these tips on when ‘enough’ becomes ‘too much’…

RED:
• Pain in any joint that is excruciating
• Pain that does not go away with rest
• A niggle that has been present for more than 10 days and does not get better with rest

Action: Stop exercising and seek help from your physiotherapist or sport physician

AMBER:
• Pain that comes and goes with exercise over a prolonged period of time (2 weeks or more)
• A niggle that is a bother but you do not need to stop exercising and it goes away with a few days’ rest
• Stiffness and discomfort in the morning, which eases as soon as you start warming up

Action: Re-evaluate your exercise programme for over training and incorporate more rest days or alternative disciplines that make different demands of your body (cross training). You may consider making an appointment with your local Sport Physiotherapist for an evaluation.

GREEN:
• Burning sensation in muscles that goes away within 10 minutes of rest
• Stiffness up to 2 days after a hard exercise session

Action: Keep on training, keep on moving for good health!

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