Training Around Pain
Can I Exercise When I’m Hurt?
We’ve all had it happen: you’re working on your goals, whether it’s finally getting into a routine workout program, or training for a sport, event, or race when suddenly you start having pain or sustain an injury. It feels like this is going to derail everything you’ve been working on. A lot of doctors will tell you to just rest any injury or pain that you experience, but is that the only answer?
Pain can be a significant obstacle in your fitness journey. Whether it's a persistent injury, muscle soreness, or discomfort from a new workout routine, dealing with pain at some point during your training is almost inevitable. (Don’t let that scare you! Your body is meant to move, and you’ll end up in just as much, if not more, pain by being physically inactive.) However, it's crucial to remember that pain doesn't have to halt your progress. With the right approach, you can train around pain, stay active, and continue to achieve your fitness goals. In this blog post, we'll explore how to do just that.
Listen to Your Body
The first and most important step in training around pain is to listen to your body. Pain is your body's way of signaling that something isn't quite right, and ignoring it can lead to further injury. It's essential to differentiate between discomfort and pain. Discomfort is often a natural response to pushing your limits in a workout, while pain is a warning sign that your body probably isn’t prepared for what you’re asking it to do.
Discomfort and muscle soreness are more common if you’re doing a new exercise, or increasing the weight or reps that you are doing. This should go away within about 48 hours after you worked out, and you should still be able to walk around and do all of your daily activities despite the soreness. Feeling extremely sore doesn’t necessarily mean that you have an injury, but likely means that you pushed a little too hard and need to regress your training a little bit.
If you experience sharp, shooting, or persistent pain during exercise, stop and assess the situation. Ignoring pain can lead to more severe injuries, so always prioritize safety.
Seek Professional Guidance
Before attempting to train around pain, consult a healthcare professional, like a physical therapist. They can determine and help you understand the root cause of your pain and provide guidance on the best approach for your specific situation. They may recommend modifications to your workout routine, specific exercises to avoid, or alternative exercises to try to get rid of the pain and decrease the risk of it coming back..
Modify Your Routine
Once you've identified the source of your pain and received professional guidance, it's time to modify your workout routine accordingly. This might include:
Reducing intensity: Lower the weight, resistance, or duration of your exercises to alleviate stress on the affected area.
Changing exercises: Swap out movements that aggravate your pain for ones that target the same muscle groups without further aggravating the problem.
Focusing on flexibility and mobility: Incorporate stretching and mobility exercises into your routine to improve joint health and reduce the risk of injury.
Incorporating low-impact exercises: Activities like swimming, cycling, or walking can be gentler on the joints and muscles while still providing a solid workout.
Warm-Up and Cool Down Properly
A proper warm-up and cool-down routine is essential when training around pain. Spend extra time on these phases to prepare your body for exercise and aid in recovery:
Warm-up: Engage in light cardio, dynamic stretches, and mobility exercises to increase blood flow to your muscles and joints. A physical therapist can help create a comprehensive warm-up to prepare you for the activities that you are trying to get back to.
Cool down: Foam rolling and deep breathing exercises can help your body relax and reduce post-workout stiffness.
Use Supportive Equipment
In some cases, supportive equipment can help alleviate pain and provide stability during workouts. This may include:
Braces or wraps: Supportive gear can help protect injured areas and reduce the risk of further damage. It’s important to only use these as necessary, because you don’t want to become reliant on these aids.
Proper footwear: Invest in shoes that provide adequate cushioning and support for your specific activity.
Foam rollers and massage tools: These can help relieve muscle tension and improve recovery.
A physical therapist can help you determine if there is any supportive equipment that would help you while training around pain, and can advise you on using it correctly.
Monitor Your Progress
Keep a detailed record of your workouts and how your body responds to them. This will help you identify patterns and make necessary adjustments to your routine. If you notice that certain exercises consistently worsen your pain, consider removing them or finding alternatives.
Be Patient and Stay Positive
Training around pain can be frustrating, but it's essential to remain patient and positive. Understand that progress may be slower than you'd like, but staying consistent with your modified routine and rehab exercises will eventually lead to improvement. Stay focused on your long-term goals and remind yourself that you're taking the necessary steps to protect your body.
Injuries happen, and training around them is all about adapting your routine to accommodate your body's needs. By listening to your body, seeking professional guidance, making modifications, and practicing patience, you can continue to pursue your fitness goals while minimizing the risk of further injury. Remember that pain should never be ignored, and safety should always be your top priority. With the right approach, you can train smart and stay active, even when dealing with pain.
