Navigating Pain: When to Push Through and When to Stop to Avoid Injury?

Pain is a common companion for many active individuals. Whether you're hitting the gym, going for a run, or engaging in sports, knowing how to distinguish between normal discomfort and a warning sign is crucial for your long-term health and performance. Let's explore how to navigate pain effectively, so you can make informed choices on whether to push through or take a break.

Understanding Pain

Pain serves as your body’s warning system, indicating that something may be wrong. It can vary from mild discomfort to sharp, debilitating sensations. As an active person, you might face different types of pain in different areas of your body - such as knee pain, back pain, leg pain, or shoulder pain. Recognizing the source and type of pain is essential to determining your next steps.

When assessing pain, differentiate between acute and chronic. Acute pain is sudden and sharp, often occurring after an injury, while chronic pain lingers and may indicate an underlying issue. Understanding this can help you recognise when to seek professional advice.

Assessing the Pain

When you feel pain during your workout, take a moment to assess it. Ask yourself:

• Where is the pain located? What body part hurts most? Is the pain deep or superficial?

• What does the pain feel like? Is it sharp, dull, throbbing, or burning?

• When does the pain occur? Does it happen only during specific movements or activities?

  
  

• How quickly does the pain go away? Is the pain going away immediately after you stop or change the activity? How long does it last?

  
  
  
  

By answering these questions, you can determine whether the pain is something manageable and if you will see a therapist in the future, it will also help with the right diagnosis.

The Pain Scale

Using a pain scale can help you quantify your discomfort. On a scale from 1 to 10, where 1 is minimal pain and 10 is unbearable - consider where your pain falls:

• 1-3: Mild discomfort - you can usually push through without risking an injury. This is considered our SAFE ZONE.

  
  

• 4-6: Moderate pain that may require you to adjust your activity or take a break. An example might be persistent discomfort in your knees while running. Try to change something and see if the pain will improve.

  
  

• 7-10: This is our DANGER ZONE. If your pain progressed to this level, it's a warning sign. If your pain is 7/10 - You don't necessarily have to immediately stop your activity. Try to change something or stop for few minutes and see if the pain will improve. If you're experiencing 9-10/10 pain - stop your activity immediately and seek professional advice.

  
  

*If your pain consistently measures above a 4, it’s best to reconsider your workout plan.

When to Push Through

There are situations where it is acceptable to push through mild pain. For instance, muscle soreness after a tough workout usually signifies that your body is adapting and getting stronger. This type of discomfort is normal and often a part of building muscle.

If you feel discomfort that resembles fatigue rather than an injury, you might continue with adjustments. You could lower your weights, alternate the body parts your exercise in the gym or switch to an activity like cycling instead of running.

When to Stop

Clear indicators signal that it’s time to stop: Sharp, sudden pain, swelling, or any feeling of instability in a joint must not be ignored. Continuing to exercise through these warnings can lead to more severe injuries. If the pain persists beyond your workout impacting daily activities, it’s a sign that additional rest or recovery time may be necessary. Ignoring these signals may increase your recovery time from days to weeks. If you experience any of the above symptoms, contact your local therapist to obtain professional diagnosis and management plan.

Pain Management Strategies

If you find yourself frequently dealing with light to moderate pain, consider implementing these effective pain management strategies:

1. Rest and Recovery: Give your body ample time to heal. Plan rest days in your routine, but most of all - don't neglect your sleep! Try to sleep for min. 7.5 hours and go to bed at similar time, ideally before midnight.

   
   

2. Ice and Heat Therapy: Use ice packs for pain and swelling and heat for muscle soreness or joint stiffness.

   
   

3. Stretching and Mobility Work: Never skip a warm up - prepare your body for intense activities. Incorporating stretching and mobility exercises will also enhance your performance.

   
   

4. Strength Training: Don't just focus on ice and stretching! Strengthening surrounding muscles will support areas that are prone to pain. For example, strengthening your hamstrings and quadriceps can improve knee stability and reduce load on the joint.

   
   

5. Consult a Professional: If pain persists even with applying above tips - consult a professional for accurate diagnosis and treatment plan. Often just one appointment can help you understand your condition and how to safely continue your activities.

   
   

Staying Active and Safe

Navigating pain is a crucial skill for anyone who leads an active lifestyle. By understanding the type of pain you're experiencing and using a pain scale to assess its severity, you can make informed decisions about when to push through and when to take a break.

Remember, your body serves as your best guide. Prioritise your long-term health by listening to its signals. With effective pain management and a thoughtful approach to exercise, you'll be able to continue enjoying your favourite activities while minimising the risk of injuries.

Stay active, stay safe and don’t hesitate to get in touch with us if you need help with your pain or with returning to sport after an injury. You can book your appointment directly HERE.