Ask a Fitness Expert: No Pain, No Gain?
Categories: Advice, Fitness, Ask a Fitness Expert
PrintAsk a Fitness Expert: No Pain, No Gain?">
Dear Sarah, Is there any truth to the old adage: No Pain, No Gain?
Marg
Dear Marg,
"No pain, No gain" is a catchphrase that emerged from the one and only Jane Fonda in the 1980's. The army would tell you that pain is weakness leaving the body; however, I will tell you that pain is a signal not to be ignored.
Pain is your body's way of speaking. Exercise can be intense, and some level of discomfort may occur; however, pain is not required for a successful workout. Muscle discomfort is a normal response to exercise and leads to increased strength and stamina.
During exercise it's important to differentiate between pain and fatigue. The feeling that you can't push anymore is fatigue; if you experience sharp or dull pain during exercise, then you should stop.
If you experience sore muscles 24-48 hours after exercise it is called D.O.M.S. (delayed onset muscle soreness). This type of pain comes from small tears in the fibers that make up your muscles, as well as in the connective tissue surrounding the muscles. Although the tears are petite, the pain can be colossal. These tears are what allow you to build muscle; they occur whenever you perform strength-building exercises. The best way to deal with this is rest, and then moderate exercise and lots of stretching.
Different types of pain, after the jump.
If your pain is extremely uncomfortable and lasts for more than three or four days, then this is a signal that you may have more than just muscle soreness. Your muscles have repaired themselves at this point however your body is telling you something is not right.
Use the following to establish if the pain or discomfort needs medical attention:
Can't get out of bed?
Pain is so severe that it is interfering with your daily life, i.e. can't sleep, or unable to perform daily tasks.
Pain in the joint!
Joint pain should not be ignored. The ankle, knee, elbow or wrist joints are not covered by muscles, which means that if you are experiencing pain here, it is not muscle- related.
The pain that won't go away
For pain that persists longer than two weeks or is getting worse, see a healthcare professional-especially if the pain doesn't respond to standard treatment methods (e.g., rest, ice, over-the-counter pain medication)
If you can see your pain
Not in the expression on your face, but if you are experiencing swelling in or around the area of pain, then this is a injury and should never be ignored.
The bottom line is work through muscle fatigue and pay attention to your pain. Remember pain is your body's way of alerting you.
Sarah Brown is a very healthy woman. She is not only a fitness instructor at Goodlife where she teaches Body Pump, Body Flow and yoga but she is also a registered holistic nutritionist. If you have a question for Sarah, leave a comment below and she will try and help, but note that not all questions will be answered.
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