“No Pain, No Gain,” Right?

We wanted to discuss something that has been the theme of a popular conversation lately here in the clinic. The sentiment “no pain, no gain” has been ingrained into our minds. We can still hear the echoes of our high school coaches yelling it from the sidelines, shaping our brains to reinforce the mindset that, “That which does not kill you, makes you stronger”. While we agree with that sentiment in some cases, what pain is the type of pain that we should not push through?

Let’s talk about it!

Think of Pain Like a Traffic Light - 

Green: GO! (1-3 level pain) 

You notice some twinges during the very early portion of your run or lift but it quickly goes away. Another example of the pain that is “okay” to keep training through is if there is a minor ache after you finish a long run, but it doesn’t last for the rest of the day.

If this is what you are currently experiencing, you are working to build up your loading capacity – this takes TIME, but if you are feeling some symptoms, it is always a good idea to check in with your movement patterns and come see your favorite PTs!

Yellow: PROCEED WITH CAUTION! (4-6 level pain) 

This is pain that doesn’t really go away with a decent warm up into the run, pain that is sharp in nature, or that causes you to change your running or walking form. This is where it is typically warranted to get things checked out by a professional! We see people pushing through this kind of pain, that then causes a snowball effect into tissue injury that delays your progress and activity goals further. 

Red: STOP! (7-10 level pain)

With pain at this intensity, we do not recommend trying to push through the pain. Pain is a way for your body to communicate with you that something is wrong and these signals should not be ignored. If you are experiencing this level of pain during activities you love, we definitely recommend reaching out, so we can work together to get to the bottom of the root issue of your pain. 

Final Thoughts

Pushing through minor discomfort can be considered “normal”, but it is important to listen to the different pain signals your body gives you during exercise. We’re here to help you find the balance between pushing yourself toward your next PR, while also taking care of your body. We strive to help you reach your goals, without sacrificing your health. If you’re unsure about the pain that you’re experiencing, give us a shout. We’re always happy to help!