Friday, February 26, 2016

When "No Pain, No Gain" Can Lead to Injury

No pain, no gain, right? A workout routine may leave you sore or tired after you have set a new goal, or have moved past your previous limit. Starting a new routine or targeting a new muscle group may create extra muscle soreness as your body adjusts to the new workout. Lifting to fatigue or until you can't complete any more reps is good for muscle growth. Interval training or metabolic movements that increase in difficulty are great for the competitive athlete (disclaimer: if breathing becomes too labored or hurts, stop and rest). 

 
According to Monica Vazques, NASM certified personal trainer, you can feel soreness 24 hours to three days after the activity. "If, after three days, you try to do the same exercise and you cannot because you go immediately to muscle failure, you’ve done too much,” However, delayed onset muscle soreness or DOMS, is not necessarily a indicator of muscle adaptation, growth, and fitness. There are many factors that influence how DOMS shows up in individuals.
 
Pushing past your comfort zone is normal. Discomfort can be normal.  

"But pain and or not being able to a part of your body is not normal. Pain is not a good indicator of a good or effective workout. It can however, be an indicator that something is wrong."



The University of Rhode Island conducted a study on the ‘No Pain, No Gain’ exercise mentality. This mentality pushes many people past what their body is capable of and right into injury. Ibuprofen and ice were commonly used to relieve the participants' symptoms and help them push past pain. Proper therapy and rest were often ignored, which lead to chronic pain and mild to severe injures. According to the study, this way of thinking has both physiological and psychological effects on the human body.  Injuries can sideline a person for days up to months. Injuries can derail your goals and slow your progress.
"Injuries can also result in both physical and emotional distress. 
 Are you competitive or goal orientated? Do you want to grow as an athlete?  Listen to your body and recover when needed. But most importantly, don't compare yourself to other people or their progress. Pushing your self too far or too fast will only lead to injury.
 
 
 

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