Framework for Managing Pain as a Fitness Athlete

While not all fitness athletes deal with major injuries, nagging pains and small injuries are fairly common. These can be super frustrating for people that are just starting out and feel like they won’t be able to keep going. It is also frustrating for those that have been going strong for a while and trying to hit goals when these small issues derail their progress.

If you have dealt with something similar, you have probably asked yourself these same questions… or maybe even started to google:

• Why does “this” hurt?

• How do I treat “this”?

• Should I stop working out?

• What exercises will fix “this”?

• Etc. Etc.

Whatever “this” is for you, here are some easy to apply things you can try. Not just flashy things you search on google or trendy things that keep you going in circles. If you are dealing with pain this framework can help!

Step 1:

Don’t Panic!! Sometimes pain can feel bigger than it actually is. Don’t let that mental spiral start up. Panic often leads you to google which usually leads to more panic! It’s a vicious cycle! 

The best way to avoid panic is to follow step 2!

Step 2:

Get curious about it! In the words of Ted Lasso, “Be curious not judgemental”. That means, pay attention to what you are feeling but don’t let yourself get worried about it. Find ways to move and explore some of the discomfort and try to be ready to put it into words. Trying to explain the pain to yourself helps to understand it better.

Does it hurt when you move a certain direction? Does it feel tight? Pinchy? Sore? Do you have numbness or tingling going on? What lifts hurt? Does it feel different with more or less weight? What helps the pain decrease?

Take an inventory and keep paying attention.

Step 3:

Activate, don’t aggravate. If you can find ways to stay active without really increasing your pain then stay active.

Being active gets your blood pumping through your body. If you’ve got blood pumping then you are getting those areas the substances they need to heal. Don’t push to the point of pain but find some alternative ways to do things. 

I tell my patients that you want to keep things at or under 4/10 pain. If you are at a 5-6 or higher on the pain scale then it will be counter productive to your progress.

Step 4:

Scale down but don’t avoid aggravating movements. This feeds right off of step 4. If you notice a certain aggravating movement try to find a way to scale that movement down to where it is less bothersome.

Here’s what to adjust:

• Try dropping the weight down a little bit

• If it hurts in certain positions like at the bottom of a squat then adjust your movement to tolerable ranges. 

• Decrease reps. If pain comes on after 10 reps then adjust your rep scheme. Some is better than none.

• Increase your recovery time. Recovery between sets can make a big difference. Recovery between gym sessions is super important as well.

Step 5: 

Get good help. Some resources are better than others. It can be hard to know who to trust and what opinions to believe. If you are feeling like you aren’t getting the info you need or the help you want then keep looking.

Good help can come in many different forms. Find trusted resources and not flashy gimmicks.

I might be biased but Prevent PT will be your best friend for this step. We will always offer free consults to give you the best advice. Whether that means working with us, or referring you to someone or something that might be a better fit, you don't have to worry about getting the best advice possible if you come to us.

So here is the framework to follow:

1. Don’t Panic!

2. Be curious, not Judgemental!

3. Activate don’t aggravate!

4. Scale but don’t avoid!

5. Get GOOD help!

Click HERE to get the help you need!