As a part of your New Years resolution you decided to get yourself in shape and put yourself out there. Apparently you didn't think about what some intense activity after sedentary holidays was going to do to your system. What you have to figure out is are you hurt or are you injured (and yes I mean in the good old quote from the movie "The Program" kind of way).

After not working out for a while, you will have some sore muscles and an ache in your head over why you decided to do this. This is normal as your body works its way back to shape. A crack here, a pop there, a tightness in your elbow after volleyball can be signs of something more serious like a sports injury. They should not be ignored. Prevention is the best way to stay fit and healthy. You need to have the right equipment for your activity, know your own body and limits and know the rules of the game.

Want to avoid injury? Make sure you:
*Stretch before you play.
*Land with your knees bent after jumping.
*Wear the right shoes for your sport.
*Cool down after playing.

Despite our best efforts, some of us will still fall victim to injuries. Just remember RICE for treatment:
Rest: Don't use your injured limb!
Ice: Use an ice pack for 20 minutes at a time.
Compression: Use even pressure to reduce swelling.
Elevation: Make sure the injury is lifted above your heart.

Not sure if it is soreness or chronic pain? Soreness is temporary and will go away normally within a week. Chronic pain is longer lasting and does not improve with treatment. You'll also see signs of chronic pain when you aren't working out.

If you can't put weight on the injury, a joint feels unstable or you have severe pain, swelling or numbness, see a physician right away. Now get off your computer and work it out!

Written by Karen Cashin of Health Alliance Plan. For more information, click here.