March 2022. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn't looked back.
Both types of pain might be an inconvenience, but they are clear signs that you are getting stronger and building endurance. As the saying goes, “no pain, no gain.”
But sometimes, the pain you feel during exercise is an indication that something is wrong. These pains are usually severe, sharp, and persistent. Pain during exercise should never affect how you move, and you should not have to "push through the pain" to get to the end of your workout. Persistent, sharp pain indicates an injury.
You are more likely to meet your fitness goals if you find a way to exercise without pain. These five tips for pain-free exercise will help you prevent injury in your daily workout routine.
5 Tips for Pain-Free Exercise
1. Warm Up
Your muscles need regular stretching to remain flexible. For example, you may have noticed that you are stiffer in the morning than in the afternoon. When you are inactive for several hours in a row (like when you are sleeping), the synovial fluid in your joints stiffens. But even if you work out in the evening, you will want to incorporate some warm-up exercises.
A warm-up routine for pain-free exercise does not mean stretching. Stretching cold, stiff muscles could cause muscle pulls or tears. Instead, you should add targeted movements that warm up the specific muscles you are working out that day. For example, you should do a few air squats or lunge twists on leg day to warm up the leg muscles and spine.
2. Cool Down
You may also notice that you feel happier and more energized during your cool-down. This is because the body releases endorphins from the workout about 30 minutes after moderate to intense exercise.
3. Use Your Diet
4. Practice Good Form
Picture the parts of our body as the cogs in a machine. When they all move in sync, the machine runs smoothly. But if one of the wheels or cogs falls out of alignment, the whole system stops working.
While your body is infinitely more complicated than any artificial machine, the analogy holds. When one part of our body is injured or in pain, we naturally compensate by taking on more weight and pressure in other parts of the body. After a while, pain develops in different places because of the increased strain.
When we practice good form, we make sure that the moving pieces are working together in harmony. For example, the hips need to be lined up over the feet, our core must stay engaged, our joints are at a 90-degree angle when lifting. Poor form puts strain on specific muscles, tendons, and ligaments, which can lead to sprains and strains.
You can learn a lot about good form online. But if you are new to that type of exercise, your best course of action might be to ask a professional trainer for advice.
5. Work With a Trainer
If you are working through an injury, you might need someone to help you come up with modifications. A trainer not only provides options but works with you to hold you accountable for your goal. In addition, they make working out accessible and safe.
Use these tips to remove any reservations about exercising worsening your pain – it’s time to turn your workout routine into a part of your lifestyle for good.
And don’t forget to use your Kailo pain patch to manage chronic issues. A recent clinical study showed that 99% of patients felt pain relief with Kailo within 10 minutes of application. What are you waiting for?
Disclaimer: Kailo should not be used if you have a pacemaker or if you are pregnant. Always consult your doctor or health care professional before using Kailo.