Pain... when is it a bad thing? Many people avoid all pain at all costs. However, not all pain is bad. I'm sure you've heard of growing pains? When strength training, bodybuilders and fitness enthusiasts go for that "burn" to stimulate muscle growth and endurance. How do we know when a pain we experience is the result of microtrauma to the muscle (a good thing) or the result of an injury such as a strain, sprain or tear?
Good Pain
It is normal to feel some tenderness in muscles that have been worked. This may start usually one or two days after the workout as the muscles begin to heal. This is referred to as Delayed Onset Muscle Soreness (DOMS). This is usually manifested for instance in the legs when trying to sit down or use stairs after a lower body workout. This tenderness in the muscle usually subsides a few days after the workout and the muscles have begun to repair themselves.
It is normal to experience a "burning" sensation in the muscle being exercised during the actual exercise as well. This is due to lactic acid build up and usually subsides shortly after the exercise is completed.
Finally, during strength training, blood flushes the muscle(s) being worked carrying oxygen and nutrients. It is normal to experience mild discomfort in the muscle as the blood "pumps" the muscle up. We bodybuilders actually live for that feeling! ha ha
However, if you are performing an abdominal exercises or squats and feel pain in your lower back, this is an indicator that your form is off and need to be corrected or you may need to strengthen your core muscles before attempting the exercise in the future.
Bad Pain
I used to have a training partner who used to yell at me during my set, "NO PAIN, NO GAIN BRO! NO PAIN. NO GAIN!!!!!" I swear I've said it a million times in the past, "You need to stimulate, not annihilate the muscle for strength and growth." If you experience a sudden sharp, localized pain during an exercise, chances are you may have injured yourself. Obviously that's bad... counter productive to your goals! Below are three examples of pain which when experienced, should have you going to get checked out by a physician.
1. Pulled Muscle
During an exercise you feel a sudden tightening of a muscle whether it be the muscles being worked or stabilizer muscles. How you react will depend on the severity of the pain and pull. It could be a simple message from your body letting you know you're over doing the workout and it's time to stop and give the muscles a break. If however, the pain increases when you move even slightly or there is localized swelling, chances are you've done some damage. If the pain doesn't subside chances are you may need to contact your physician to have it checked out.
2. Joint Pain
If you're running and sense a sharp pain in your knees or you feel a sharp pain in your elbow while doing push ups, it's best that you stop that particular activity and get it checked out. It may be something as simple as strained ligaments. It could however be tendinitis, a tear or sprain.
3. Pain That Increases
Any pain that progressively becomes worse or more intense is not good. If you experience mild soreness that becomes worse, it tends to mean the injury has become worse as well! I am of the school of it's always better to error on the side of caution... get it checked out.
Avoiding Bad Pain
It's almost guaranteed, anyone who works out or plays a sport will experience a minor set back. Sorry but that's the nature of the beast. Taking steps to minimize the chance and/or severity of an injury is key. Warming up properly, avoid high risk maneuvers if you are inexperienced and receiving proper instruction will help minimize risk and prevent overuse injuries. Listen to your body. Know the signs of muscular fatigue. Changing your exercise program occasionally will help prevent overuse injuries. Working within your current fitness levels will help minimize strains. I always recommend consulting with a CERTIFIED PERSONAL TRAINER to receive proper instruction and to have a safe and effective exercise program designed for your individual and specific needs/goals. Be sure to receive adequate rest for your muscles, joints and connective tissues. My basic rule for any pain...IF IN DOUBT, GET IT CHECKED OUT!
*Some information gathered from myfitnesspal.com
**Consult your physician before attempting any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for proper instruction to prevent injury.