No Pain No Gain? Not Really.

06 Oct No Pain No Gain? Not Really.

“No pain. No gain!” We’ve all heard that phrase. It’s certainly catchy, and it’s thrown around in gyms all the time. But what does it mean and is it true?

Some people believe if they don’t feel pain when they are working out, their workout was a complete waste of time. Not only is this philosophy false, it could set you further back from your fitness goals.

You do not have to feel pain to benefit from a workout. Muscle fatigue or a slight burning sensation is normal, but pain especially in the joints is not! Pain is our body’s way of telling us something is wrong. If you continue to exercise in spite of the pain, you could seriously injure your muscles and joints. If you feel pain during your workout, the best thing to do is to stop, let your body heal itself, and possibly talk to your doctor.

Another type of pain associated with working out is soreness. Soreness that develops roughly 12-14 hours after strenuous activity is different than pain felt during a workout. This soreness is commonly referred to as delayed onset muscle soreness or DOMS, and it can last for 24 to 72 hours. You’re most likely to experience DOMS anytime you complete an exercise that is new to you or do lot of sets with minimal rests in between.

Symptoms of DOMS include limited mobility and stiffness. The only prescription for it is recovery. If you’re having major trouble getting down stairs or walking, you may need to recover three to five days before you hit the gym again.

Switching up your routine is a smart strategy to prevent post workout soreness. Two to three resistance training workouts per muscle group per week is ideal. It’s also important to remember that you don’t get stronger from working out. You get stronger during the recovery process when you allow your body to heal and rebuild.

To be safe listen to your body. If you notice any of these symptoms, you’re likely over training. Your body is telling you need to rest. If you don’t, you could work yourself into a serious injury. Just relax, stretch, and drink some water.

1. If you are always sore, it’s possible that you are overtraining.
2. If you are always tired, moody, or depressed.
3. Your heart rate is abnormal.
4. You’re always stiff.
5. Your urine is dark yellow.

If you have suffered an injury that makes it difficult for you to move, give us a call. It’s our passion to help people get moving and stay moving! Call us at  (662) 282-4949 to schedule a consultation today!