Learn how to determine when it’s safe to continue a workout and when to stop exercising if pain arises. Until recently pain has been thought to be an indicator of the amount of tissue injury present in the body. The belief is that a high amount of pain equates to a serious injury, and a small amount of pain equates to a minor injury. However, through extensive research, we now know that pain has surprisingly little correlation to the amount of tissue damage present. For example, it’s estimated that 40% of people without any low back pain have at least one “bulging” disc on a lumbar spine MRI. Instead of pain acting as a barometer for tissue damage, it should rather be thought of as an alarm system, warning you about actual or potential threats to continuing a workout. When is it Safe to Continue Exercising? Since pain does not equate to tissue damage, does that mean you can exercise past the point of pain without any consequences? No pain, no gain…right? Not quite! As mentioned above, pain is an alarm system meant to alert you to potential danger. In the case of exercising, the danger may be caused by a specific movement or a specific weight machine. However, just as alarms can misfire, your internal protective mechanism can do the same. Factors such as fear, stress, anxiety, lack of sleep, overactivity, poor nutrition, and many others can influence your alarm system’s perception of danger. When exercising, do not underestimate the importance of these factors. In my clinical practice, I always tell patients, “respect the pain and evaluate the symptoms you are feeling!” If the pain persists, stop exercising. If the pain decreases by modifying the exercise, warming-up the muscle, or simply desensitizing the movement with a few repetitions, it’s likely okay to continue exercising! Sharp Pains Sharp pains may indicate that a muscle, ligament, or joint is actively getting injured or overstressed. These pains quickly catch our attention because they travel along fast-moving nerve cells to warn us something is not in balance. Nerve-related Numbness or Tingling Numbness, tingling, or sudden muscle weakness may indicate that a nerve is getting angry because the normal amount of oxygen around the nerve has been altered. In my book, Making Sense of Pain, I discuss how the nervous system is highly sensitive to changes in oxygen levels. The nervous system weighs only two percent of our total body weight yet requires 20 percent of our total oxygen supply. When a nerve becomes tensioned or compressed, its oxygen flow is altered, often resulting in perceived numbness, tingling, burning or aching. Increased Pain Finally, pain that continually increases is a good reason to stop a workout. Increasing pain may indicate that the aggravated tissue is repeatedly getting over-stressed. This can lead to an overuse injury, which could require you to stop exercising for several weeks. Key Takeaways
Written by: Dr. Jim Heafner PT, DPT, OCS
Originally written for the IDEA fitness blog with contributions from OPTP.
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8/15/2023 11:48:29 am
Great post on exercise and pain safety! What types of low-impact exercises would you recommend for those with chronic pain?
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8/29/2023 10:13:48 pm
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Great insights on exercise and pain safety considerations! How do you incorporate these tips into your fitness routine?
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Masha Kirk
7/23/2024 01:45:11 am
My medical condition was heart breaking because it was causing menstrual cramps,bloating before menstrual periods,lower abdominal pressure which resulted in heavy periods. I was subjected to different medications by my doctor for treatment . Despite my visit to several doctors my health wasn't getting better because all they could say and suggest was surgery. At the verge of giving up, I went to the internet to search for a treatment at least. But I found a cure instead. On the internet, I read a testimony of a lady who had Fibroid. She shared an e-mail address of Dr Ilekhojie who provided her with herbs and cleansing. Long story short, i have been on his herbs for 3 weeks now and luckily my fibroid has started shrinking as confirmed by my family doctor after 2 weeks. I wish I could say that’s the end of it and i am still using the herbs as Dr Ilekhojie told me that one more week, it will be gone. Try the herbal remedy specifically from Dr Ilekhojie for help with fibroid. If interested contact him via Telegram or Whatsapp +2348147400259 or Email [email protected]
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Niki nicole
7/23/2024 08:07:58 am
EFFECTIVE AND POWERFUL SPELL CASTER ONLINE... This has really worked and I am proud to testify of it. I saw a post on how a lady got her man back by Dr. Happy . My Husband and I have been separated for 3 years and some months. Although I never believed in spiritual work I reluctantly tried him because I was desperate and his spell worked perfectly. My man is back and now my relationship is now perfect just as Dr. Happy promised me when I contacted him for help . Getting your ex back permanently does not only bring back someone you love back, but it will also re-ignite your lover’s feelings for you to be as happy with that person as possible. My man now treats me like a queen and always says he loves me all the time. If you are going through difficulties in your relationship Email him for urgent help.
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Melena Hill
7/25/2024 04:35:48 pm
Good day everyone. I’m here to share a testimony on how Dr Kumar helped me to win the lottery Mega Millions. Words are not enough to thank him for the great thing he has done for me, he has really changed my life for good. I have been playing the lottery game for years and no win for me, i got so tired and frustrated. One day I decided to look for ways and help to improve my chances of winning and I saw a testimony on a blog which states how Dr Kumar has helped a lot of people to win the lottery by casting spells on the winning numbers. I quickly contacted him on the email that was present in one of the comments and explained my frustration of not winning the lottery to him in which he cast a spell on my winning numbers and gave them to me to play and behold I won the lottery Mega Millions. I’m a happy man right now and Dr Kumar has totally changed my life for good. I am so grateful to Dr Kumar for what he did for me. If you need his help to win the lottery, you can contact him by email: [email protected] or WhatsApp +2347051705853. This is the only way you can win the lottery by getting the winning numbers from Dr Kumar.
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Heafner HealthPhysical Therapy Archives
April 2024
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