Do you believe in the cliché No pain No gain? This probably depends on who you have heard this say or in what context. Pain means different things to different people. When I treat patients with spine or sports injuries in the clinic, I often ask what kind of pain they have. Yes - what kind of pain- because different kinds of pain mean different things. For example soreness is vastly different from constant dull ache whereas dull aching pain is very different pain from sharp shooting pain. This helps me identify the nature and the source of pain. A majority of people know the type of pain they are experience but there are some who have trouble determining whether they have muscle soreness or pain. This is a critical thing to understand if you work out.
Traditionally No pain, no gain is an exercise motto that promises greater value rewards for the price of hard and even painful work. In relationship to fitness training, this phrase first originated in the early 1980s. Since then, people have adopted the idea that in order to gain any benefit from their fitness exercise program, it needs to hurt and perhaps even hurt badly. This is farthest from the truth. In fact, if you experience pain after your exercise routine and still continue to exercise in spite of the pain, you may be traumatizing your joints and muscles which may lead to further injury.
Frankly instead of “No pain No gain”, the saying should be “No soreness, No gain” or “no discomfort, No gain. But this doesn’t rhyme and that’s probably why the saying exists as it does. While soreness is a natural response to exercise, actual pain is a sign that something somewhere is wrong and needs to be addressed. Exercise releases endorphins, relieves stress, increases energy levels, aids sleep, and enhances the ability to enjoy recreational activities. A solid workout can leave you feeling great all day long after it's over. It's not supposed to feel soothing; exercise works because you place your body under stress and it strengthens itself to prepare for the duress of your next workout. While you're doing it, it should feel uncomfortable but it shouldn't be unbearable and it shouldn't feel painful.
So if you believe that without pain your workouts are useless, you might continue to damage your joints and muscles leading to injuries. Actual pain is bad and generally reflects damage that you do not want to continue. Most workouts require you to work to fatigue (you cannot perform any more reps). Working out should be uncomfortable and if you are not getting to that point you may not be working enough to create the changes you seek. However, working past that point is also not beneficial, causing damage to the tissues. Achiness, soreness and fatigue are fine. Sharp, stabbing, grinding pains should be avoided. When stretching, also make sure that you are stretching gently and that you feel a gentle pull and not sharp pain, numbness, tingling or zinging feelings.Anybody who wants to seriously follow an exercise regimen should keep in mind that pain is not necessary for a successful workout. No doubt, there may be an initial discomfort when beginning any exercise routine. But this discomfort should gradually subside as muscles and joints grow stronger and are able to withstand the intensity of a workout. A good rule of thumb to follow is: if it hurts, don't continue exercising! Even slight pain, sensation or swelling of a joint is an indication that the joint needs rest. If pain persists, you may want to consult a doctor. Many fitness experts believe that exercise should be a fun activity that you enjoy and not a rigorous workout. It should challenge your muscles and joints to greater strength and flexibility and yet be comfortable enough so that there is no pain.
So listen to your body while working out. Enjoy the soreness but beware of pain.