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Hi Friend,
I'm sure you've come across the saying, "no pain, no gain," right? Even now, I still frequently hear people proclaim this phrase as if it is some right of passage. But is it true?
Well, let's start with context and perspective. Pain (or discomfort) may feel vastly different from one person to the next. Deep, gnawing pain from a kidney stone is substantially different from pain or discomfort felt by stretching a muscle. Yet, some patients describe gentle stretching as "painful."
So, here's a question to ask yourself when you exercise or go to Physical Therapy. "What does my pain feel like?" "How would I describe it to someone else with words?"
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| | Is pain holding you back from being as active as you'd like? Reply to this email, "no more pain, please." |
| | Is your pain during exercise: sharp, stabbing, dull, aching, pulling, boring, nagging, or intermittent, constant, radiating? The list goes on. It's unique to everyone and what may be causing the pain. Use your own words. The quality of pain often tells us much more than the quantity of pain.
Pain is not always bad, but it is usually unnecessary to get positive results from Physical Therapy or exercise. Most types of pain descriptors in the list above (besides a low grade, dull ache, or slight pulling in your muscles) are there for a reason. These sensations are often built-in warning signs from your body, saying: "If you keep going like this, we might have a problem."
Exercise or Physical Therapy should rarely elicit additional pain (with a few exceptions, such as after surgery). Pushing through most pain will typically lead to inflammation and work against your goals.
Here's some guidance that I give most patients for exercise so they can gain insight into their pain and also prevent injuries or setbacks:
- Be present with your body when you exercise or move. Cut out distractions that may take your attention outside your experience.
- Breathe through your movements. Scan your body and breathe out any unnecessary tension. Do this over and over again.
- Ask your body: "What is this sensation telling me?" Don't judge it. Just listen.
- "How do I feel after finishing an exercise / walking a certain distance, etc.?"
Exercise is often beneficial if you feel lighter, looser, stronger, or "a good ache" afterward.
If you feel tighter, stiffer, aching, flared up, it's best to listen to your intuition and stop. Write this down and talk to your therapist, so they can help problem solve your pain.
That's not to say we should never expect discomfort while moving or exercising. Sometimes the signals our body is sending can be very confusing.
What Kind of Pain Should I Expect While Exercising?
If you're moving in a way you haven't in a while, you may expect a dull ache or slight discomfort. You may also experience soreness about 24-48 hours after a workout / Physical Therapy. That is ok. This sensation is your body repairing itself as it builds new muscle. (This is also known as Delayed Onset Muscle Soreness or DOMS). These are general guidelines, and your experience may differ. Listen to your body.
Should Physical Therapy ever be painful? My answer is: "it depends, but usually no." Physical Therapy (at least here at Healthy Consumer PT) aims to create a unique and therapeutic movement experience for each person. Constant feedback with your Physical Therapist helps us modify and adjust your program while you heal and get stronger.
Contrary to popular belief, Physical Therapy doesn't have to be painful. If you're less active than you'd like due to ongoing pain or discomfort, take the next step to recovery by chatting with an expert like us. We'll help gently guide you through the process of healing so you can get back to the things you love doing most. Reply to this email with, "no more pain, please," and we'll figure out the next best step to get you to your goals.
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| | | | Dr. Chris Sovey, DPT, RN, BSN Phone: 616-803-9829 |
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