Can I Still Train With Pain?

What Every Gym-Goer Needs to Know

Introduction: The Reality of Training with Pain

Training at the gym can feel like a battlefield. Whether you’re lifting weights, running on the treadmill, or pushing through a HIIT class, aches and pains can be a common companion. But here’s the kicker: not all pain is created equal. Some pain is a normal part of pushing your limits, while other pain can be a warning sign that something isn’t quite right.

Understanding pain is crucial for any gym-goer who wants to keep training smart and safe. This blog will guide you through what pain really means, bust some common myths, and offer practical advice on how to manage pain during your workouts. You’ll learn when it’s okay to push through and when it’s best to step back, helping you stay on track with your fitness goals without risking further injury.

Training movement patterns in different planes

What is Pain?

Pain is the body’s alarm system. Think of it as your body’s way of getting your attention when it feels threatened or at risk of damage. It’s like a car alarm that goes off when someone tries to break in—or when a stray ball hits the car by accident. Sometimes, the alarm is a lifesaver, but other times, it can be a little too sensitive.

There are two main types of pain: acute and chronic. Acute pain is what you feel when you stub your toe, pull a muscle, or sprain your ankle—it’s immediate, and usually goes away as the injury heals. Chronic pain, on the other hand, is like that annoying car alarm that just won’t stop blaring. It sticks around long after the initial injury has healed and can sometimes be puzzling because the pain doesn’t always match up with any visible damage.

The key thing to remember is that pain isn’t just about physical damage. Pain is an experience created by your brain, which means it’s influenced by many factors, including your emotions, thoughts, and environment. That’s why you might feel fine lifting weights one day and feel sharp pain doing the exact same exercise another day—your brain is constantly assessing whether your body is under threat, and it adjusts the pain signals accordingly.

How Pain Works: The Brain and Body Connection

Your body is filled with tiny sensors that act like reporters, constantly sending information to your brain about what’s going on. When something potentially harmful happens, like overstretching a muscle or lifting a heavy weight with poor form, these sensors send “danger” signals to the brain. The brain then decides whether or not to create the sensation of pain based on this information.

Pain is not just about the physical signal; it’s about how your brain interprets those signals. Factors like stress, fear, past injuries, and even your mood can influence how much pain you feel. For example, if you’ve hurt your back lifting weights before, your brain might “turn up” the pain alarm quicker the next time you do a similar movement, even if your back is not actually damaged.

This process explains why pain doesn’t always reflect the severity of an injury. You can have severe pain with little tissue damage (like a paper cut) or have little pain with severe damage (like a broken bone in some extreme cases). Your brain considers the whole context, including your thoughts, emotions, and environment, before deciding how much pain you should feel.

Common Myths About Pain in the Gym

Myth 1: “No Pain, No Gain”

This saying has been around forever, but it’s not entirely true. While some discomfort is normal when you’re pushing your limits, not all pain is good. Sharp, shooting or intense pain is often a sign that something’s wrong and shouldn’t be ignored. Understanding the difference between good pain (like muscle soreness) and bad pain (like a sudden sharp pain in your joints) is key to training smart.

Myth 2: Pain Always Equals Damage

Pain is not always a reliable indicator of damage, especially when it comes to chronic pain. Just because you feel pain doesn’t necessarily mean you’re causing harm. Sometimes, your nervous system is simply on high alert, creating pain even though your body is not actually in danger. This is especially common in persistent pain conditions where the brain continues to send pain signals even after the initial injury has healed.

Myth 3: Rest is Always the Best Solution

While rest can be beneficial, it’s not always the answer, especially for persistent pain. In many cases, gentle movement, modifications, and graded exposure to the painful activity can help reduce pain and build confidence. Avoiding all movement can sometimes make pain worse, as the body becomes deconditioned and more sensitive to even small amounts of activity.

Understanding Different Types of Pain in Training

Not all pain feels the same, and understanding the type of pain you’re experiencing can help you decide the best course of action. Here’s a breakdown of common pain types gym-goers might encounter:

Muscle Soreness vs. Injury Pain: Muscle soreness, or Delayed Onset Muscle Soreness (DOMS), is the dull, achy feeling you get after trying a new exercise or pushing your muscles harder than usual. It’s a normal response to muscle growth and generally peaks 24-48 hours after your workout. On the other hand, sharp, sudden pain that occurs during a workout could signal a muscle strain or tear, which requires more caution and possibly rest.

Nerve Pain: Nerve pain is different from muscle or joint pain. It often feels like burning, tingling, numbness, or a shooting sensation that travels along a specific path. This type of pain can indicate nerve irritation or compression, such as sciatica, and often requires specific treatment approaches, including modified movement patterns and targeted stretches.

Joint and Bone Pain: Pain deep in your joints (like the knees, hips, or shoulders) or along bones can indicate issues like inflammation, wear and tear, or even overuse injuries like tendinitis. Unlike muscle soreness, this type of pain can feel grinding, stabbing, or gnawing, and it often worsens with specific movements or after rest. Paying attention to joint pain is crucial as it may require modifications to your exercise routine to prevent worsening.

When to Keep Training and When to Stop

Knowing when to push through and when to pull back is key to maintaining your fitness journey without setting yourself back. Here are some guidelines:

Red Flags to Stop Training: Stop immediately if you experience sudden, sharp pain, especially if it feels like something “popped” or if the pain is accompanied by swelling, bruising, or inability to move a body part. Other warning signs include severe back pain that radiates down your leg, indicating possible nerve involvement, or joint pain that doesn’t improve with warm-up movements.

Pain That’s Safe to Push Through: Mild muscle soreness, stiffness, or discomfort that eases as you warm up or modify your movements is generally safe to train with. The key is to monitor how your body responds—if the pain decreases during exercise, you’re likely safe to continue, albeit at a reduced intensity.

Modifying Your Workouts: If pain arises during a specific exercise, try modifying it rather than stopping altogether. For example, switch to a lighter weight, reduce the range of motion, or opt for an alternative movement that doesn’t aggravate the pain. This approach helps maintain your fitness level while protecting sensitive areas.

Listening to Your Body: This often-heard advice is crucial—pay attention to how your body feels before, during, and after exercise. If pain is worsening or doesn’t improve with modification, it’s a clear signal to take a break, seek professional advice, and potentially adjust your training plan.

Case Studies: Real-Life Examples of Pain Management in the Gym

Sometimes, seeing how others manage pain can provide valuable insights. Here are some real-life examples:

Case Study 1: Shoulder Pain While Lifting

Sarah, a regular at her gym, began experiencing sharp pain in her shoulder during overhead presses. Instead of pushing through, she adjusted her form, reducing the weight and avoiding full overhead movements. By incorporating more shoulder mobility exercises and focusing on strengthening her rotator cuff, she was able to continue training pain-free within a few weeks. Her approach: modify, don’t quit.

Case Study 2: Knee Pain During Squats

John loved squatting but noticed persistent knee pain, especially at the bottom of his squats. After assessing his form, he realised his knees were caving in slightly, adding extra strain. He adjusted by using resistance bands around his knees to encourage proper alignment and focused on hip mobility exercises. By adjusting his squat depth and using a box for stability, his knee pain significantly reduced, allowing him to gradually return to full squats.

Case Study 3: Lower Back Pain in Deadlifts

Mark experienced lower back pain every time he deadlifted heavy weights. He worked with a coach to reassess his technique, realising he was rounding his lower back under load. By focusing on lighter weights, perfecting his hinge form, and including core stability exercises, he was able to rebuild his deadlift safely. His takeaway: pain was a sign to refine his approach, not abandon the lift.

Pain Management Strategies for Gym-Goers

Here are practical steps you can take to manage pain while staying active:

Warm-Up Properly: A good warm-up increases blood flow, improves muscle flexibility, and prepares your nervous system for movement. Focus on dynamic movements like leg swings, arm circles, and light cardio to get your body ready.

Use Correct Form: Technique is everything when it comes to preventing and managing pain. If you’re unsure about your form, work with a coach or trainer who can guide you. Even small tweaks in how you position your body can make a big difference in reducing pain.

Modify Movements: Don’t be afraid to adjust your workout. Swap high-impact exercises for lower-impact versions, shorten your range of motion, or decrease the weight until you feel comfortable. This way, you stay active without aggravating your pain.

Incorporate Active Recovery: Active recovery, such as light stretching, walking, or gentle yoga, can help reduce pain by promoting blood flow and reducing stiffness. Incorporate these low-intensity activities into your routine, especially on rest days.

Graded Exposure: Gradually reintroducing movements that cause pain can help your body adapt without overwhelming your nervous system. Start with light, controlled movements and slowly increase the intensity as your pain decreases.

When to Seek Help: If your pain doesn’t improve with these adjustments or if you’re unsure about what’s causing it, seek help from a professional such as a chiropractor, physiotherapist, or personal trainer. They can provide a personalised plan to address the root cause of your pain and get you back on track.

The Psychological Aspect of Pain: Mind Over Matter?

Pain isn’t just physical—it’s deeply connected to our thoughts and emotions. Stress, anxiety, and even your past experiences with pain can amplify what you feel. This is why learning to manage the psychological aspects of pain is just as important as managing the physical ones.

Mindfulness Techniques: Practices like deep breathing, meditation, and mindfulness can help you manage the emotional response to pain, reducing its overall impact. Learning to focus on the present moment can help shift your attention away from pain and towards productive movement.

Positive Reinforcement: Celebrate the small wins in your training, even if it’s just being able to do a pain-free movement you couldn’t do last week. This positive mindset helps reduce the threat perception in your brain, which can, in turn, reduce your pain.

Conclusion: Training Smart and Staying Healthy

Pain is a complex, personal experience that every gym-goer will encounter at some point. The good news is that understanding pain, learning to listen to your body, and making smart adjustments can keep you training safely and effectively. Remember, pain is your body’s way of communicating—it’s not your enemy, but a signal that deserves your attention. Train smart, stay curious about your pain, and don’t hesitate to seek professional guidance when needed. Keep moving, keep learning, and above all, keep looking after your body.