Have you ever thought, “I shouldn’t be doing squats because my knees hurt,” or “I haven’t exercised for several months because I have back pain,” or “Should I be exercising with pain?” Maybe you’ve stopped all your upper body training because your shoulder hurts. Perhaps you’ve stopped playing golf with your friends due to pain, or you aren’t playing with your kids because of pain.
Well, I am happy to tell you that it is okay to experience pain when you exercise. How your body responds to that pain dictates whether or not you should continue with the activity.
When you should or shouldn’t be exercising with pain
When helping people deal with pain, I use a traffic light analogy to guide activity. Movement is medicine. My treatments help complement movement. What I do in the office is geared towards getting you back to moving. Pain shouldn’t stop you from being active but it may require you to modify your activity.
Green Light Activities
It’s okay to perform activities that result in mild degrees of pain. These activities are typically rated less than 4 out of 10 (10 being blackout pain). You may experience mild pain after the activity, but it quickly subsides within 6 hours. It’s alright to progress these exercises by 1 to 10% the next time you do them.
Yellow Light Activities
Yellow light activities result in moderate pain, typically rated 5 to 7 out of 10. This pain usually resolves within 24 to 72 hours after the activity. Continue with active rest on off days. If managed correctly and there is no major loss of range of motion or strength, you can attempt this activity again.
If you experience a flare-up, where pain increases 3 points above your baseline, you should rest, ice, continue normal activities, avoid new activities, think and speak positively, and avoid negative thoughts and words. You may need to back off this activity for a bit.
Red Light Activities
Red light situations involve activities where pain reaches 8 or more out of 10. There is a significant loss of range of motion or strength, and pain after activity persists for more than a couple of days, maybe even weeks. It’s time to stop the activity or modify it.
The Importance of Pain Management While Exercising with Pain
Effective pain management during exercise involves understanding your pain thresholds and adjusting your activities accordingly. Here are some key strategies:
- Listen to Your Body:
- Pay close attention to how your body feels during and after exercise. Any significant or persistent increase in pain should be a signal to stop and reassess your activity.
- Modify Exercises:
- If a particular exercise causes pain, consider modifying it. For example, if running aggravates your knees, try cycling or swimming instead. Adjusting the intensity, duration, or form of an exercise can make a significant difference.
- Use Proper Technique:
- Ensuring that you use the correct form and technique during exercises can prevent unnecessary strain and injury. Consider working with a trainer or therapist to improve your technique.
- Incorporate Rest and Recovery:
- Adequate rest and recovery are crucial for managing pain and preventing injury. Incorporate rest days into your routine and use techniques such as stretching, foam rolling, and massage to aid recovery.
- Seek Professional Guidance:
- If you’re unsure about which activities are safe for you, consult with a professional. A chiropractor, athletic therapist, or physical therapist can provide personalized advice and develop a tailored exercise plan.
Psychological Aspects of Pain Management
Managing pain during exercise isn’t just about physical adjustments; it also involves psychological strategies:
- Positive Mindset:
- Maintaining a positive mindset can significantly influence your perception of pain. Focus on your progress and the benefits of staying active, rather than the discomfort.
- Pain Education:
- Understanding the nature of your pain can help you manage it better. Educate yourself about the types of pain associated with different activities and how to differentiate between beneficial and harmful pain.
- Stress Management:
- High stress levels can exacerbate pain. Incorporate stress management techniques such as meditation, deep breathing, or yoga into your routine.
Conclusion
Exercise is crucial, even when you’re experiencing pain. Understanding the type and intensity of pain can help you decide whether to continue, modify, or stop an activity. Always listen to your body and consider seeking professional advice to guide you through the process.
By understanding and implementing these guidelines while exercising with pain, you can maintain an active lifestyle while managing pain effectively. For more personalized advice, feel free to contact us or schedule an appointment.
Your Winnipeg Chiropractor and Athletic Therapist
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Originally posted on May 17, 2022 @ 4:39 pm