Is training through my pain causing lasting damage?

This question is asked of me several times a day, in one way or another. “I will do your recommended exercise, but can I still go running this weekend?” or “I don’t have to skip yoga, do I?” In other words: Do you have to let your fitness fade? Do you need to rest? Do you have to temporarily or permanently stop the activities you love doing because of pain?

If I do my job properly, you’ll never have to permanently stop anything you enjoy (unless if its universally unhealthy to continue). Depending on how your pain behaves, I may suggest that you temporarily avoid something while we address the underlying cause of the pain, or while we improve relevant factors contributing to the volatility or intensity thereof.

Certain conditions require some pain to see positive results. This would include rehabilitation for a tendinopathy or regaining range and function after an operation, but both of these are structured to the individual neither version allows for pain to go unchecked. Outside of formal rehabilitation, you can independently use the guide below (which we also use within rehab)

 

You’re heading for trouble if:

  • your pain intensity builds as you continue training
  • your area of pain spreads wider
  • your pain creeps (further?) into an arm or leg
  • you feel more intense, or wider spread pain after training than what you did before, and this aggravation lasts for more than 10min

 

You’re not worsening your condition if:

  • your pain intensity remains consistent throughout any aspect of your training
  • your pain location and size of the affected area remain consistent throughout
  • you have no lasting pain after training from that which developed during training

Often this is exactly what we aim for during tendon or post operative rehabilitation because our aim is to increase load, function and fitness without aggravating the symptoms.

 

You’re doing something beneficial for your pain-condition if:

  • your pain intensity lowers as you continue training
  • your area of pain becomes smaller as you continue training
  • your pain creeps out of an arm or leg (possibly towards your spine) as you train
  • you feel less intense pain, or a smaller area of pain after training than what you did before, and this relief lasts

I hope this gives you the confidence to decide whether to continue training, stop temporarily or have a symptom checked out properly before assuming its ok.

Your health and physical wellbeing should be a priority deserving of quality care. Make sure to discuss any concerns you may have directly with your preferred physiotherapist, so that you can receive the appropriate guidance for your unique situation.

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