Good vs Bad Pain
And how to tell the difference.
“Push through the burn” is something I hear a lot in fitness spaces, but what does it mean?
Pain is always your body telling you something. Typically with a burning sensation you are creating microtears in your muscle which will then build more muscle tissue. This can be the goal of working out, but isn’t always. This kind of burning should go away immediatly after exercise, and you might notice that area for the next few days as the tissues rebuild. (Like when you try to sit on the toilet.)
Let’s talk chronic pain. What if you show up to class with a chronic (old) injury and it usually sits at a 2/10 on a pain scale (0 = no pain, 10 = incredible pain). During exercise, your levels shouldn’t increase more than 2 on this scale. In this instance, you shouldn’t work above 4/10, and this should decrease between exercises and not last after class.
A sharp pain is something your body needs to alert you to quickly. This is to be avoided during exercise. If you feel a sharp pain, come out of the movement and assess. You may be able to reposition and try again, but make sure you feel safe to do so.
Throughout your exercise you should be able to maintain your form.
Core stays engaged
Ablility to breathe all the way in, and all the way out
Shoulders stay down
Jaw is relaxed
(pelvic floor ?)
A burning sensation, as previously mentioned, doesn’t have to be a bad thing. When we lift to failure, we create little microtears in our muscles. The repair creates more muscle, often referred to as Hypertrophy.
While this is a great reason to workout, it’s not the only one. You do not have to go into discomfort to gain muscle. In fact, this process can create stress in the body leading to an increase in cortizol (the stress hormone), increase our inflammatory response and both can lead to an overall increase in pain levels.
We all react to pain differently for all kinds of reasons. Our goal is to sstrength train for the rest of our lives. You have to find the way that nurtures your body in all the stages that lay ahead.
Body Love Fitness might just be the space for you. :)
~ Jen :)
The information shared in this blog is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before starting any new exercise, mobility, or wellness program, especially if you have existing injuries, pain, or health concerns. Listen to your body, move within your own limits, and modify exercises as needed. Participation is voluntary and at your own discretion.