Therapy within your reach
If you experience pain while doing exercise there are several treatments you can resort to right away. If the pain persisits, see a sports medicine specialist.
- Rest: This is the best treatment. If the discomfort does not go away, don�t resume training until you have seen a specialist.
- Cold: This is an effective first resort against any kind of injury because it reduces swelling and pain. But instead of ice cubes try this: mix three parts water and one part 90� alcohol in a thick plastic bag and put it in the freezer. In three hours it will have a gelatinous consistency. Alcohol turns solid much quicker than water does. This formula adapts better to your anatomy and keeps cold longer. 
- Heat: Should not be used until 48 hours after the injury occurs. Apply hot towels -dry or wet- or an electric blanket to the injury.
- Elevation: Keep the injured area elevated, especially if it is an arm or leg. 

Three errors that can hurt you
1. Leg presses. In doing these exercises one common error is to move the knees laterally, either inward or outward, when doing the press. Make sure your knees line up with your feet (between the thumb and the little finger) and let the weight fall down to your heels.
2. Arm curls. Doing these curls with your hands too separated can be damaging. Place your palms at the width of your shoulders. If your wrists hurt, do the exercise with dumbells so that the hand and forearm are lined up.
3. Back exercises. Make sure the back and head are not too far back. The idea is to avoid having your torso go beyond the line set by the legs. In order to do this, carry out the back exercises on a bench.

An ounce of prevention
Besides avoiding these bad habits, keep this tips in mind:
- Get a check-up. Not only when you are just starting out  in sports, but also if you are changing from one to another or resuming such activity after a period of rest.
- Warm up first, rest during and stretch after doing exercise. Warming up is the only way to guarantee that the training will be done gradually. Also, when planning a program you must allow for rest periods so as to avoid overdoing it. Finally, every time you finish a work session you must help your muscles recover their normal position by doing stretching exercises.
- Stop if anything hurts. The presence of pain during any kind of exercise means something is wrong.
- Use the right equipment. This is not a question of aesthetics: it is best to use the equipment designed for the sport you are playing.