Deal With The Pain

Getting started with an exercise program or introducing new exercises or intensity to your current regiment can lead to pain and soreness.  For those who have not exercised for an extended period of time or just beginning the pain and soreness can be enough for them to give up.

"Muscles go through quite a bit of physical stress when we exercise," says Rick Sharp, professor of exercise physiology at Iowa State University in Ames.

"Mild soreness just a natural outcome of any kind of physical activity," he says. "And they're most prevalent in beginning stages of a program."

Muscle soreness takes place for a variety of reasons.  You did an activity you're not used to like doing sprints instead of distance running.  You did eccentric exercises, in which you lengthened instead of shortened your muscle (like walking downhill or extending your arm during a bicep curl).  These changes to your exercise routine can lead to tiny injuries called micro damage in the muscle fibers and connective tissue. About a day or two later, you'll start to feel sore.

No one is immune to muscle soreness. Exercise neophytes and body builders experience delayed onset muscle soreness (DOMS).

It peaks within about 48 hours, and then it will gradually get better.  I have had new clients slightly sore after 24 hours then it will increase 48 hours after their first workout then be gone the next day.

Many of us who have set and accomplished goals have been through pain, suffering, and disappointment.  In those instances the pain was emotional and psychological.  When it comes to achieving a healthier lifestyle the pain is also physical. 

It is easy to exercise just enough to reach a comfort level with minimal pain.  That is when fitness coaches and personal trainers are a great asset.  Working in a controlled environment individually or in a group will push you past your comfort level.  In my experiences clients can do more than they realize because on their own they did not want to push themselves too hard.

I recently saw an episode of “Shark Tank” on ABC.  The show has venture capitalists that hears pitches from entrepreneurs to invest in their respective businesses.  Robert Herjavec, one of the “Sharks” on the show told a business owner that she hasn’t suffered enough to take her business to the next level.  She had a steady job that paid her well and was not willing to put the time in and make the sacrifice that he would be willing to invest in her company.

He shared his story of how he lost his job and had to take care of his family that motivated him to start his business.  He articulated to her that when she was willing to put herself in a position to suffer then her business could be successful.

His painful experience gave him more appreciation for the success he currently has.  Herjavez explained how in order for the contestant to achieve the dreams of her business she had to be willing to deal with pain.   Achieving fitness goals is a painful experience as well. 

Our painful experiences in life make us stronger and wiser if we respond to them appropriately.  Dealing with the physical pain of an intense workout will make you stronger physically.  You just have to be willing to put yourself through the process.

Think about a recent setback you experienced. How did you respond? It probably did not feel good to go through it, but you knew in order overcome it you had to get passed it.  It is not that the pain can be avoided what must change is how you respond to it.

The muscle discomfort is simply a symptom of using your muscles and placing stresses on them that are leading to adaptations to make them stronger and better able to perform the task the next time.

Planning your workouts to give body parts appropriate rest will help you deal with the pain and soreness.  For example, if you primarily worked on your upper body one day, the next day work on your legs or do cardio.  Several remedies can assist with addressing the pain in between workouts such as ice, rest, anti-inflammatory medication, massage, heat, and stretching.

Do not get discouraged or delay your exercise routine because you do not want to deal with the pain.  The soreness and pain should not prevent you from performing daily activities associated with living and work.  That is overtraining.  Also, it can psychologically deter you from continuing to workout.

Push yourself pass your comfort level, but not to the point where you are not able to function.  This can be trial and error.  View the pain as progress as it is a reminder that you are on the right path.

Jamaal Piper is  Health and Wellness Consultant and Certified Personal Trainer, www.piperpersonaltraining.com, piperpersonaltraining@gmail.com.