Pain as an Alarm System: Understanding and Embracing It
Pain is often viewed as a nuisance, something to be avoided at all costs. But what if we reframed it as an alarm system—a signal from our body that something needs attention? Understanding pain as an alarm rather than a threat can change how we manage it, particularly when it comes to physical activity and exercise.
Pain: The Body’s Early Warning System
Pain is the body’s way of alerting us that something might be wrong. Think of it like a smoke detector. Just as a smoke detector signals that there might be a fire, pain signals that there might be an issue that requires your attention. However, just like smoke detectors can sometimes be triggered by burning toast rather than a fire, pain doesn’t always mean there’s serious damage. It can be a sign that your body is under stress, but that doesn’t mean you should immediately stop all activity. Instead, it’s a cue to assess and adapt.
Training With Pain: Knowing When to Push Through and When to Pull Back
When it comes to training with pain, the key is to listen to your body and understand the difference between productive discomfort and harmful pain. Productive discomfort might feel like muscle soreness after a good workout, indicating that your body is adapting and getting stronger. Harmful pain, on the other hand, might feel sharp, persistent, or worsening, and could indicate an injury or something that needs medical attention.
So how do you navigate this?
- Assess the Pain: Is it a dull ache or a sharp, stabbing sensation? Dull aches might be manageable, while sharp pains often signal the need to stop and reassess.
- Modify Your Activity: If you experience pain, don’t push through it blindly. Adjust your workout. Lower the intensity, change the movement, or focus on a different part of your body.
- Chat with your coaches and clinician: If you’re unsure about the nature of your pain, it’s always a good idea to contact one of your coaches or clinicians. They can help you determine whether it’s safe to continue training and how to adapt your routine.
The 3Ps: What to do if you have a flare up
When managing pain, particularly chronic pain, flare-ups are inevitable. These are times when pain spikes, and it can be tempting to give in to frustration or fear. However, adopting the 3Ps—being proactive, positive, and patient—can help you navigate these challenging periods.
- Proactive: Dont stop your program. Continue moving and exercising within your capacity. You may have to reduce weight, modify range of motion or change exercises but we want to maintain momentum and keep moving forward. Always focus on what you can do and lean into that.
- Positive: It’s easy to feel defeated during a flare-up, but maintaining a positive mindset is crucial. Instead of focusing on what you can’t do, focus on what you can do. Even during a flare-up, there are always activities that you can engage in, even if they are less intense. Keep reminding yourself that flare-ups are temporary and that you have the tools to manage them.
- Patient: Recovery takes time, and it’s essential to be patient with your body. Avoid the urge to rush back into your usual activities. Instead, gradually reintroduce movement and exercise, respecting your body’s signals. Patience also involves being kind to yourself; it’s okay to have setbacks, and it’s important to celebrate progress, no matter how small.
By understanding pain as an alarm system and adopting the 3Ps approach, you can take control of your pain, continue to stay active, and work towards a life where pain doesn’t hold you back but instead empowers you to move forward.
