Dealing with pain and discomfort can be challenging, especially when you're worried about worsening your injuries or slowing down your fitness progress. But, with a clear understanding of these four key terms and a set of rules, you'll be well-prepared to care for your body and make the most of your fitness journey. This knowledge will give you the confidence and clarity to navigate your path to better health.
Understanding Pain Definitions
1. Insult: The Background Sensations We Ignore
This is like the background noise of sensations, those constant inputs we barely notice. Imagine the feel of your shirt against your skin or the chair you're sitting on – it's there, but you don't pay much attention to it.
Imagine wearing a new pair of shoes. The initial feeling of the shoe's material against your foot is an insult—it's just a sensation without any judgment attached.
2. Irritation: When You Start to Notice
When you consciously notice or respond to a stimulus, that's irritation. It can range from minor discomfort, like shifting in your seat after sitting too long, to intense sensations requiring immediate relief.
Wearing those new shoes for a day might cause a slight rub on your heel. This noticeable sensation is irritation—it has now entered your conscious radar.
3. Pain: When Discomfort Becomes a Problem
It's not just a sensation; it's a negative emotional response to irritation, often driven by fear or uncertainty. A scraped knee might be a mere irritation for you as an adult but a significant pain for a child unfamiliar with the sensation.
If that shoe rub becomes so bothersome that you start dreading wearing those shoes again, you're experiencing pain—a negative emotional response to the irritation.
4. Injury: The Point of "I Can't"
Injury is when you decide, "I can't." It's a judgment based on the level of pain or discomfort, indicating that you cannot perform a specific task or movement.
If, after a week, the shoe rub has caused a blister making walking painful, you've reached an injury state with those shoes—it's best to give them a break.
Rules to Follow to Exercise with Pain Safely
Keep Irritation in Check: Know Your Limits
Growth often involves some discomfort, but it's essential to maintain boundaries. When you exercise with pain, keep your exercise-related irritation at a maximum of 4 out of 10 on your discomfort scale.
Example: When trying a new squat exercise, it's within the boundary if you feel muscle tightness at level 3. However, if it spikes to a 5 or 6, it's time to ease off.
Seek Consistency or Reduction: Monitor Your Sensations
Your sensations during activities should remain steady or decrease. When you exercise with pain, an increase is a signal to reassess your approach—be it the load, technique, or other life stressors.
Example: While doing squats, if the initial level 3 discomfort drops to level 2 by the third set, you're on the right track. But if it jumps to a 5, it's time to reconsider your form or exercise intensity.
No Lasting Irritation: Post-Workout Comfort Matters
Any irritation you feel should disappear after your workout. Lingering sensations might mean you need to make routine adjustments or allow yourself more rest.
Example: If your muscles relax after your workout and you don't feel any residual discomfort, you're good to go. But if that squat discomfort still lingers two hours later, it's a sign to reassess and consider modifications.
Assess After 48 Hours: Long-Term Check-In
A couple of days post-activity, take a moment to self-assess. Discomfort should have subsided or remained non-escalated, indicating that the exercise demands align with your body's adaptability.
Example: If on Friday, after a Wednesday workout, you only feel the typical muscle soreness but not the specific discomfort you felt during the exercise, you're progressing well. However, if you wake up with exacerbated pain, adjustments to your routine might be necessary.
You're ready to maximise your fitness journey with these definitions, examples, and guidelines in your toolkit. These insights will empower you to distinguish between productive and potentially harmful workouts, ensuring that every step you take is confident and informed towards better health.
Understanding your body's signals is key to avoiding setbacks and maintaining consistent progress. By keeping irritation in check, seeking consistency or reduction in sensations, ensuring no lasting irritation, and assessing after 48 hours, you can confidently navigate your path to better physical health and mobility.
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