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What to do when your back or knee hurts after working out

Knee and back pain are among the common complaints you’ll hear from fitness enthusiasts after a rigorous workout. After all, the knees and back both play important roles in any workout routine. Generally, you need your back and knees for ample support to make sure that workouts are done properly and efficiently. 

When you experience back and knee pain after exercising, it’s normal to feel worried that you might have an underlying condition. True enough, it’s possible that your pains are symptoms of physiological issues, although not all of them are serious.

Regardless, it’s still best to know why you experience knee and back pain after working out. This way, any underlying condition will be solved and you will less likely feel pain again after every workout. You’ll also know when it’s time to visit an urgent care clinic nearest you.

In today’s blog, your trusted urgent care provider shares what you need to know about knee and back pain after workouts. What are the causes? What do you do about them? So, read on!


Knee Pain After Working Out: Causes and Prevention

Knee stiffness and pain can drastically affect your workout performance. Although it’s normal to feel some pain after a workout every once in a while, you should seek consultation if knee pain happens regularly and out of the ordinary. Otherwise, it could lead to more serious injuries if it is not addressed promptly and properly.

The most common sources of knee pain are sports that involve twisting or jumping, and repetitive activities like running. But if you haven’t done a lunge or a squat in a while, these, too, can cause pain. Below are the possible reasons behind painful knees after exercising.

1. Wrong Body Alignment in Basic Moves

Even the basic moves and positions can cause knee pain, especially among beginners who do not receive ample guidance. It is also possible that you picked up wrong techniques when trying out home workouts using online fitness videos as your guide. As a result, your knee endures more strain than is necessary.

For instance, when doing lunges, you must ensure that your knee, shin, and ankle are aligned instead of the knee going over your ankle. This way, your entire leg works together in a balance and no part of it is stretched or strained unnecessarily.

2. You’re Engaging the Wrong Muscles

The knees are very susceptible to overuse because of muscle imbalances. People who have a weakened hamstring muscle group are more prone to experiencing this. If you are among these people and you perform exercises such as lifting, bodyweight exercises, and running, you may end up depending on your knees a lot for support instead of getting your glutes engaged.

3. Your Shoes Are Not Designed for Your Exercise

Different types of fitness shoes are designed differently depending on their purpose. If you insist on wearing your running shoes when lifting weights, it will be a challenge to stabilize yourself. As a result, your knees will compensate to the point of strain and pain. 

4. Scrapes and Abrasions

Admit it – you’ve watched those videos of athletes jumping onto boxes or risers higher than their waist, and you want to try it. Not so fast! Make sure you level up to jumping on boxes – since most of them have rough edges, missing your jump could mean you’re missing a hunk of skin. Doing deadlifts and clean and jerks can result in scrapes, too, not to mention playing team sports.

If you finish working out and you find that you have less skin than you had before – or you somehow got a deep cut (but you’re not losing a lot of blood) – don’t go to the emergency room. Come to an urgent care clinic instead to get stitched up.


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Back Pain After a Workout: Causes and Prevention

Exercise tremendously helps in making your body stronger. However, it should be done correctly so it can serve its purpose. Otherwise, you’re putting yourself at risk of pain and injury. While some level of soreness is normal and to be expected after a workout, back pain may indicate an underlying issue.

Here are some possible causes behind your after-workout back pain.

1. Herniated Disc

Spinal disc herniation occurs when the intervertebral disc, which serves as the shock absorber for the spine, is damaged or ruptured. Deadlifts can trigger or cause herniated discs, especially if you don’t follow the right form and if you go too heavy too soon.

2. Ligament and Muscle Tears

You may experience moderate to severe pain if muscles and ligaments in your back are torn. Although torn ligaments and muscles heal on their own in time, the healing process usually involves the formation of scar tissues. This results in shortened muscles, limiting movement and flexibility.

3. Muscle Sprain

Your back muscles and ligaments can also get sprained. Fortunately, back sprain can heal on its own or with the help of over-the-counter medications. You can try applying ice for the first 2 to 3 days, and then switch to hot compress. However, if the pain persists, it’s best to visit the nearest urgent care for a thorough consultation. 

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Worried About Knee and Back Pain After Exercise? Visit Our Urgent Care!

Whatever we do, it’s important to do it safely. If not, we put ourselves at risk of injury. Furthermore, we emphasize that working out with a trainer is the best approach. However, if you are already experiencing knee and back pain, your best solution is to seek medical attention.

When you are done at the gym and you realize something’s wrong with your back or knee or you suspect you might need stitches, don’t hesitate to get treatment at a clinic where you don’t have to wait. 

Our urgent care clinic treats acute problems like back pain, joint pain, sprains, strains, and more. Our locations listed below are open 7 days a week to be there when you need us.

Moreover, we also offer telemedicine urgent care so that you can consult one of our doctors without having to leave the comforts of your home, especially if moving is too painful for you.

Worried that your body pains may be associated with other illnesses, particularly COVID-19? We also provide rapid COVID-19 testing for your peace of mind.

You don’t have to endure the pain after every workout! Schedule an appointment now or contact us for more information.

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.

Thanksgiving may look different than last year, when many families opted to stay home or shared virtual dinners with relatives and friends. As more people are vaccinated, families may find it safe to get together for one of the most festive holidays of the year. 

But with that comes the risk of increased injuries on Thanksgiving day. Whether it is inexperience from cooking a large dinner for the first time or traveling to see your loved ones, there are risks to consider during the holiday. 

Of course, the best way to address injuries during Thanksgiving is prevention; however, if an injury occurs, whether minor or severe, then see an urgent care doctor as soon as possible. 

You can even see a doctor via telemedicine urgent care if you are unsure if you need to be seen in person. 

In this article we will look at Thanksgiving day-related injuries and what you can do to prevent hazards at home. 

How Can I Prevent Fire and Burn-Related Injuries

Fire and burn-related injuries are the most common accidents, occurring more on Thanksgiving than on any other day of the year. In 2018, fire departments in the United States responded to approximately 1,630 home fires on Thanksgiving. 

The most common cause of a fire on Thanksgiving day is the turkey fryer, leading to $15 million in property damage every year. Turkey fryer accidents are caused by inattention, not following fryer instructions, or the influence of alcohol. And where there are risks of fires, there are also risks for burns. 

By following prevention tips such as reading instructions, paying attention, and limiting alcohol consumption, many fires and burns can be prevented. Try to pay attention and be fully present when cooking. 

How Can I Prevent Food Poisoning

Food poisoning is another common but preventable accident on Thanksgiving. Food poisoning is the most common contributor to food being left on the counter or the table for too long but then consumed. If food is left out too long, bacteria can grow to make it unsafe to eat. This is also true if the food is heated up to be eaten at a later time. 

Turkey and other popular thanksgiving food may also not be adequately cooked, especially if you are an inexperienced chef. Turkeys can require extra attention and also must be appropriately thawed before it is placed in the oven. Always follow cooking instructions and allow the time for it to be cooked safely. 

Distractions, alcohol consumption, and inexperience can all contribute to an increased risk of food poisoning. It is essential to attend and manage everything you are cooking, so it is cooked properly. Also, do not leave it out for longer than recommended, and store leftovers properly. 

How Can I Decrease the Risk of Knife Wounds?

Whether carving a turkey or chopping potatoes to mash, there is a risk of knife wounds if you are not paying attention. Did you know that one of the best ways to avoid a severe knife wound is to keep your knives sharp?

Dull knives can slip when cutting food which can lead to more injuries. Another important tip is always to cut away from your palm. If you do cut yourself, be sure to wash it well with anti-biotic soap and properly bandage the cut. See an urgent care doctor for deep cuts that can not be managed by bandaging at home. 

How Can I Prevent Travel Related Injuries?

Thanksgiving is one of the most popular days to travel of the year. Believe it or not, Thanksgiving is the deadliest holiday when it comes to travel. Contributing to this are the number of drivers on the road, speeding, drinking and driving, and weather conditions. 

What steps can you take to avoid accidents when travelling this Thanksgiving? 

  • Avoid traveling at night
  • Avoid traveling alone to keep from falling asleep
  • Never drink and drive
  • Always wear a seatbelt 
  • Follow the speed limit and be attentive to other drivers. 

So don't' rush, take your time, avoid alcohol, and do not travel if weather factors may put you at risk for an accident. 

Where Can I Find an Urgent Care if I Need Treatment from an Injury

Urgent Care of the Palm Beaches will be there for you on Thanksgiving day if you need attention for an illness or injury. Not only do we offer telemedicine and scheduled appointments, but also walk-in options if you need immediate help on a holiday. 

If you need a rapid covid test before you see your loved ones this Thanksgiving, then visit us for COVID-19 testing in Palm Beach. 

Our offices are open seven days a week and have several offices for your convenience: 

No matter the day or time of year, our urgent care centers are here for you and your family! Let us wish you a safe and healthy Thanksgiving. 

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health

You know the feeling when you look at food but have no desire to eat. Just looking at food triggers feelings of nausea. You might feel sick to your stomach or like you might vomit. 

Nausea leads to a lack of appetite or is a symptom felt after eating. Lack of appetite and nausea are often associated. In severe cases, medical attention may be necessary, but usually, you can treat the symptoms at home.

Several conditions can cause nausea and lack of appetite. If you feel your symptoms are not improving, you can receive care from a provider through telemedicine urgent care who may recommend that you come for additional treatment. 

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Food Poisoning

Unfortunately, food can sometimes be contaminated with bacteria, which lead to food poisoning. Nausea and a lack of appetite are usually symptoms felt with food poisoning. You might also experience stomach cramping or fever. 

Food poisoning is not contagious and can often be managed at home. It is important to try to replace any fluids lost through vomiting or diarrhea. Try taking small sips of water throughout the day or drinking oral rehydration solutions can be helpful to keep you hydrated.

It is when you are at risk for dehydration that you should seek care at an urgent care center. Other reasons to seek immediate care can include: 

  • A fever
  • Blood in your stools
  • Diarrhea lasting more than three days
  • Persistent vomiting


Norovirus is a very contagious virus that can cause symptoms of nausea, vomiting, lack of appetite and diarrhea. 

How is norovirus spread? Often through direct contact with someone who is infected. Sometimes contaminated food or water is found to cause norovirus. Finally, if you touch contaminated surfaces and do not wash your hands properly you can contract norovirus. 

Norovirus is common and can often be treated at home. By using good hygiene and washing surfaces in the home well, you can help to slow the spread to other family members. 

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Certain medications have side effects that can cause nausea or a lack of appetite. Common medications that cause these symptoms include: 

  • Antidepressants
  • Antibiotics
  • Blood Pressure Medications
  • Chemotherapy

Sometimes taking medication with some food can help with nausea. Still, if the side effects are affecting your wellbeing, your doctor may need to reassess the medication dosage or explore other treatment options. 

Stress or Anxiety

Loss of appetite and nausea are often experienced under stressful situations or chronic anxiety. Nausea is often one of the most common symptoms of anxiety. Other common symptoms can include shaking, a rapid heartbeat, and difficulty breathing. 

Therapy and medication can help address feelings of anxiety. You can also take an inventory of what is causing stress in your life to see what changes can be made.


Nausea and lack of appetite are common symptoms in early pregnancy. Usually, once the pregnancy has reached 14 weeks, the symptoms subside. 

Obstetricians recommend the following to help with nausea early in pregnancy: 

  • Eat small but regular meals that are tolerable to you
  • Drink small sips of fluid regularly throughout the day
  • Try drinking beverages that include ginger, including ginger ale or tea
  • Eat dry crackers right away in the morning before getting out of bed

Suppose you are unable to drink fluids and are at risk for dehydration. In that case, it is essential to report this to your obstetrician as soon as possible or visit urgent care if you need immediate hydration therapy. 

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How Do You Know When You Should Seek Help From a Provider?

When symptoms last longer than a few days or if you are unsure of the cause of lack of appetite and nausea, a medical provider can help you through specific interventions. Medication and hydration therapy are possible options to help to treat the symptoms. 

Urgent Care of the Palm Beaches often treats patients who lack appetite and nausea, at risk for dehydration. We have convenient locations ready to help you when you need it, including: 

We also are open to provide care for COVID-19 in this time of need. Our services include rapid COVID testing, so if you need COVID-19 testing in Palm Springs, we are here for you! 

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health

Breathing difficulty is one of the hallmark symptoms of COVID-19. Because of this, any parent whose child shows signs of having trouble breathing might worry. Although there are fewer cases of COVID-19 involving kids compared to adults, you would still want to know what to do if your child’s symptoms are actually linked to COVID

As your trusted provider of urgent care, we advise, first and foremost, that you don’t panic if your child is having breathing difficulties. Next is to determine the possible cause of their symptoms. In this post, we’ll discuss the common causes of breathing difficulty in children.

How to Determine If Your Child is Having Trouble Breathing

Cough and colds are common in children. These are usually harmless and if the cause is a mild viral infection, a good dose of sleep, rest, and lots of fluids is all they need to get better. However, breathing problems that have a more serious etiology can pose a risk to your child’s health and must be attended to immediately.

Signs That Your Child is Having Breathing Problems

If you observe any of the following signs and symptoms, it’s highly possible that they are having trouble breathing even if they can’t tell you what they feel directly. When you notice any of these symptoms, it’s best to bring your child to the nearest urgent care for immediate medical treatment:

1. Fast breathing rate. This is the first noticeable sign that your child has breathing difficulty. The normal breathing rate in children depends on their age. It’s too fast if it’s more than the following breaths per minute (bpm):

  • 0-5 months: 30-60 bpm
  • 6-12 months: 24-30 bpm
  • 1-5 years: 20-30 bpm
  • 6 years and up: 12-20 bpm
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Source: https://img.webmd.comIs-my_child_breathing_too_fast_chart.png 

2. Laborious breathing. This is when it takes more effort for your child to breathe. You’ll notice that there is a heavy rise and fall of the chest and the use of abdominal muscles when breathing. Flaring of the nostrils when breathing in and grunting when breathing out may also be observed.

3. Pale or bluish skin color. This means that the child isn’t getting enough oxygen.

4. Lethargy. The child may appear drowsy, tired, and having difficulty staying awake. This means that the body’s tissues aren’t getting enough oxygen needed for energy production.

5. Abnormal breath sounds. You may hear a whistling or a high-pitched sound when the child breathes, which means that there is an obstruction in the respiratory tract that interferes with air flow. 

5 Common Causes of Breathing Difficulty in Children


Epiglottitis is a bacterial infection characterized by swelling and inflammation of the epiglottis, a small flap of tissue that lies behind the tongue. A swollen epiglottis can block the trachea, obstructing the passage of air into and out of the lungs.


Pneumonia refers to inflammation of the lungs and is caused by a bacterial infection. The most common symptom of pneumonia is a productive cough with a lot of phlegm, which usually looks yellowish or greenish. Other symptoms include body pain and a high fever. Since the lungs are infected, they produce a lot of mucus, impairing gas exchange.


Asthma, or bronchial asthma is a respiratory condition characterized by the narrowing and swelling of the airways and an increase in mucus production. It is usually caused by triggers that the child is sensitive to, such as pollen, animal fur, dust, fumes, and molds. Intense emotion and too much stress can also trigger an asthma attack. Wheezing is a common sign of asthma. This sound is produced because of the narrowed airway.

Read more about what parents should know about childhood asthma in this article.

Foreign body obstruction

If your child appears to be choking and is pointing to their throat, they probably ingested a foreign body. Children below five years of age comprise 98% of foreign body aspiration cases, according to a study

If you suspect that your child has ingested something, don’t panic. Perform the heimlich maneuver as a first aid treatment or call your emergency hotline. Better yet, bring the child to the nearest walk in clinic. 

Viral infections

There are several types of viruses that cause upper respiratory infections such as sore throats and colds. Most of these viral infections are mild and get better on their own. However, an infected child may have difficulty breathing due to clogged sinuses as the body produces more mucus to fight off the virus. 


Allergies may also cause breathing problems in children. When your child is allergic to dust, pet dander, pollen, or food, their upper respiratory tract may react and the airway may be clogged. 

“Does My Child Have COVID?”

If your child is experiencing difficulty in breathing, it’s understandable if you can’t help but wonder if they contracted COVID-19. However, the only way to know if your child has COVID is to get them tested. For your peace of mind, you can go to our Urgent Care of The Palm Beaches, placed at 3 convenient locations: West Palm Beach, Forest Hill, or Palm Beach Gardens as we offer safe, reliable, and accurate COVID-19 testing. You can get the result in as fast as 15 minutes!

When to See a Doctor

Typically, a child’s symptoms associated with respiratory problems including breathing troubles get better within a few days. However, if you notice the following, it’s advised that you take them to a doctor:

  • Your child’s condition and symptoms seem to worsen.
  • Their symptoms don’t go away or improve after a few days.
  • They can’t eat or drink enough.
  • Your child is dehydrated (has dry lips, less urine, and absence of tears when crying).
  • They cough up dark brown or bloody mucus.
  • They have been previously diagnosed with a condition known to cause breathing difficulties, such as asthma.

When to Go to the Emergency Room or Call 911

When your child is sick, you should keep a close eye on them. You need to go to the emergency room or call 911 immediately if you notice any of the following symptoms:

  • Severe breathing difficulty.
  • Very fast breathing.
  • The muscles under their ribs are being pulled in with every breath.
  • Your child grunts as they breathe.
  • There are pauses in their breathing.
  • Your child can’t stay awake or won’t wake up.
  • When their skin turns very pale or bluish -- also check the lips and tongue.

Take Your Child to Our Urgent Care of the Palm Beaches For Immediate Consultation

If you are worried about your child’s breathing problem, take them to our walk-in urgent care clinic nearest you:

We also offer telemedicine urgent care so that your child can be checked from the comforts of your home. Our doctors can perform an initial check virtually and instruct you what to do next. To rule out COVID-19, we can also do rapid COVID-19 testing

Furthermore, if your child has been diagnosed with any of the conditions mentioned above, the best thing to do is work together with a doctor for a treatment and management plan. Schedule an appointment now or contact us for more information.

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.


North Palm Beach / Palm Beach Gardens Clinic Location:

11951 US Highway 1 Suite 108,
North Palm Beach, FL 33408
(561) 429-6109

West Palm Beach / Palm Beach Clinic Location:

5818 South Dixie Highway
West Palm Beach, FL 33405
(561) 429-4779

Palm Springs / Forest Hill Blvd Clinic Location:

3537 Forest Hill Boulevard,
West Palm Beach, FL 33406
(561) 328-8433
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