Thanks for your question. Strength training has a lot of health benefits. It is important to make sure you are using proper technique, gradually increasing the intensity, and taking rest days (to give your muscles time to recover).
Your muscle might feel sore or tight from overuse (i.e. too much exercise), a muscle spasm, or something else. Some things you can try are:
- Icing the area for 10 minutes 2-3 times per day
- Taking over the counter pain medicines (make sure to check for allergies and the right dosing)
- Giving your muscle some rest. This can mean taking a break from strength training all together or giving your shoulder, arm, and chest muscles a break.
If these steps don’t help it’s important to call your health care provider to get checked out.
- Call your health care provider right away if you notice:
- A lot of pain in your shoulder
- Any swelling in your shoulder
- Any numbness or tingling in your shoulder, arm, hand, or chest
- You can’t move your shoulder or arm like you normally do
Your shoulder, arm, or hand feel weak
These symptoms could mean there is something more serious going on, such as a ligament tear.
Here’s a tip on how to bring it up to your health care provider: “I was strength training, and now I noticed my shoulder is sore. Could I please get this checked out?”