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When Exercise Hurts

Knowing When to Push Forward and When to Hold Back in Exercise

Over the years, I have spoken with many clients who struggle with finding the right balance in their exercise routine. The old saying “no pain, no gain” is still deeply ingrained in today’s fitness culture, but knowing when to push through discomfort and when to ease up is crucial for preventing injuries and maintaining long-term health.

You may ask yourself:

  • How can I reduce the chance of injury?
  • Is it better to work through the pain?
  • How can I set up an effective exercise routine to minimize risk?

The Importance of Proper Warm-Up and Stretching

A proper warm-up combined with light stretching before intense activity has been shown to significantly reduce the risk of injury. This becomes even more important as we age, as our body naturally undergoes changes. Over time, the elastic fibers (elastin) in our connective tissues are replaced by less flexible collagen, making our muscles and joints more prone to stiffness and strain.

Understanding Pain: When to Push and When to Stop

Even with proper preparation, you may still experience pain during exercise. This pain can stem from various causes, including underlying injuries, muscular imbalances, or spinal issues. A history of trauma or poor posture can lead to spinal dysfunction, which may cause pain, impaired coordination, tension, or weakness in different areas of the body.

Good Pain vs. Bad Pain

  • Delayed Onset Muscle Soreness (DOMS): This is a natural response to exercise and indicates that your muscles are repairing and getting stronger.
  • Burning Sensation During Exercise: This occurs when the body struggles to produce enough ATP, leading to temporary acidosis. It is normal and subsides shortly after stopping the activity.
  • Sharp, Piercing, or Persistent Pain: This type of pain, especially if it occurs before fatigue sets in or lasts long after activity, should not be ignored. It may signal an injury that requires attention.

Structuring Your Routine to Prevent Injury

There are several strategies to make your workout safer and more effective:

  • Split Routine: Alternate between heavy and light workout days or divide your routine into two shorter sessions per day.
  • Targeted Training: Focus on specific body parts on different days to prevent overuse injuries.
  • Progressive Training: Gradually increase intensity by adjusting weight, repetitions, distance, or rest periods over time.
  • Active Rest Periods: After intense training cycles (typically 6–10 weeks), allow your body time to recover with lower-intensity activities.

Even elite athletes understand that pushing at 100% year-round can lead to injury. By cycling training intensity and incorporating recovery periods, you can optimize performance while reducing the risk of strain and burnout.

For more information on how exercise can help prevent or rehabilitate musculoskeletal injuries, call Physiotherapy Associates at 1-888-PHYSIO-1 for the clinic nearest you. Anthony Pribila, PT, CMP, CEAS, can be reached in Weston at (954) 389-3222.