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Pain Management in Fitness Training
A Biopsychosocial Approach
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At some point, we will all experience pain management challenges in our fitness journey. It's inevitable, and if you expect to never experience it in training, you're in for an unpleasant surprise. I thought it useful to talk about some things to consider around ongoing pain and its incredibly complex nature.
The Complexity of Pain
Collectively, we want a single definitive answer as to what is causing our pain. We want to point to one thing and say "that is the reason," however it is likely just part of the reason. Effective pain management in fitness requires understanding this complexity.
Most people's understanding of pain is based on this idea that pain means damage or injury. That it is purely a result of a "biological issue."
The Biopsychosocial Model of Pain
I have used the term biological, which might seem a little odd, but when we look at pain science, we can see why. Modern pain science is broken down into what is called the "biopsychosocial model." It encompasses your biology, your psychology, and social environments.
It is quite easy to sustain a significant injury, having a huge impact on your biology, and experience no pain at all. Stories of soldiers not realising they have been shot in battle, sportsmen walking off the pitch with tears and breaks.
Personal Experiences with Pain Management
From a purely anecdotal perspective, after ripping my pec tendon off the bone, and after the subsequent surgery to repair it, I had zero pain. Go figure?!
On the flip side, I have coached two people in the past whose ongoing lower back pain only resolved itself after the first one left a job which had been the source of extreme stress and occasional misery, and in the second case, when we addressed their fear and belief about the risk to their lower back from not having a completely neutral spine when picking up literally anything from the floor.
The Importance of Psychology and Social Environment
What I am saying is that pain is complicated and multifaceted, it is there as a protective mechanism that may come into play even when it isn't needed. It would also seem that your psychology and social environment are far more important than your biology in your experience of ongoing pain.
Psychologically, stress and expectation play a huge role in pain. Pain experiences may lead to catastrophic thoughts and with that a heightened pain experience. Many people hurt themselves on a movement and a seed of fear, and an expectation of pain will be planted for that movement in the future.
Social Narratives and Pain
If we then look at the social element and we think about the prevailing narratives that exist around lifting weights and training, it is easy to see these activities as risky and dangerous.
As a result, there is a lot of fear and foreboding around certain movements, unsolicited comments and advice about lifting being dangerous and "you'll hurt your back doing that" abound everywhere and constantly reinforce this narrative.
Understanding Pain as a Signal
When we go back to looking at pain through the biology lens, it is important to consider that pain, instead of being a signal about injury or damage, may well be a signal about tolerance or capacity of certain tissues.
In order to address tolerance, simple things like reducing the load, adding in a tempo, or opting for a variation of a movement for a few weeks may be all that is needed to resolve that pain before returning to training as normal.
Final Thoughts on Pain Management
It is important to consider that at present you may be suffering, but it will get better. Having a better understanding of all the factors that contribute to your pain experience, and having knowledge about where certain beliefs and expectations come from, I think is empowering.
Combining this with an appreciation that your body will heal and adapt, and that things like lower back pain usually resolve themselves within 6 weeks are useful messages to keep in mind.
Hopefully, you found this whistle-stop tour around some of the factors that contribute to pain useful, and you now have some other avenues to explore when it comes to pain management in your fitness journey.
Fun - Honesty - Simplicity - Smash Life- MENTAL TOUGHNESS - Hard Work
ENGINE
8 min AMRAPS with some different dance moves for Engine this week!
GYMNASTICS
We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.
HYROX
This week, we hit Half a Hyrox broken down into intervals, with rest!
MOBILITY
Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.
PURE STRENGTH
On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.
WEIGHTLIFTING
This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.
.jpg)
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.
Start time: 05:59 am
Session Length: 1.5 hour
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - DCS Half Marathon
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Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
Please note there is no Morning session this week.
PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.
Sunday
Time: 06:00
Session: Dubai Creek
Location: TBC
This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.
This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.
On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault
bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice
gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!
Monday:
Strength:
Over Head Squats
Conditioning:
Every 4 mins x 5 Complete
10 DB Overhead Alt Reverse Lunges (50/35)
20/15 cal Row
10 DB Overhead Alt Reverse Lunges (50/35)
Tuesday:
Strength:
Complex Power Clean + Push Press + Push Jerk
Conditioning:
15-12-9
Chest to Bar
Power Clean (60/40)
rest 3 mins
21-15-9
Pull Ups
Push Press (45/35kg)
Wednesday:
Strength:
Back Squat
Conditioning:
In a 4 Minute Window with 2mins rest x 4
1 Lap Car Park KB Farmers Carry
10 KB Box Stepovers
15 Burpee to Target
AMRAP
Goblet Squats
Thursday:
Strength:
A) Double Unders
B) Toes to Bar
C) Russian KB Swings
Conditioning:
21 min AMRAP with a Partner
6 Wall walks
30 Deadlift (60/40)
30 Cal Ass bike
30 Cal Ski
Friday:
Strength:
A) Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
30min AMRAP - 4 movements that when put together make an epic workout!
At some point, we will all experience pain management challenges in our fitness journey. It's inevitable, and if you expect to never experience it in training, you're in for an unpleasant surprise. I thought it useful to talk about some things to consider around ongoing pain and its incredibly complex nature.
The Complexity of Pain
Collectively, we want a single definitive answer as to what is causing our pain. We want to point to one thing and say "that is the reason," however it is likely just part of the reason. Effective pain management in fitness requires understanding this complexity.
Most people's understanding of pain is based on this idea that pain means damage or injury. That it is purely a result of a "biological issue."
The Biopsychosocial Model of Pain
I have used the term biological, which might seem a little odd, but when we look at pain science, we can see why. Modern pain science is broken down into what is called the "biopsychosocial model." It encompasses your biology, your psychology, and social environments.
It is quite easy to sustain a significant injury, having a huge impact on your biology, and experience no pain at all. Stories of soldiers not realising they have been shot in battle, sportsmen walking off the pitch with tears and breaks.
Personal Experiences with Pain Management
From a purely anecdotal perspective, after ripping my pec tendon off the bone, and after the subsequent surgery to repair it, I had zero pain. Go figure?!
On the flip side, I have coached two people in the past whose ongoing lower back pain only resolved itself after the first one left a job which had been the source of extreme stress and occasional misery, and in the second case, when we addressed their fear and belief about the risk to their lower back from not having a completely neutral spine when picking up literally anything from the floor.
The Importance of Psychology and Social Environment
What I am saying is that pain is complicated and multifaceted, it is there as a protective mechanism that may come into play even when it isn't needed. It would also seem that your psychology and social environment are far more important than your biology in your experience of ongoing pain.
Psychologically, stress and expectation play a huge role in pain. Pain experiences may lead to catastrophic thoughts and with that a heightened pain experience. Many people hurt themselves on a movement and a seed of fear, and an expectation of pain will be planted for that movement in the future.
Social Narratives and Pain
If we then look at the social element and we think about the prevailing narratives that exist around lifting weights and training, it is easy to see these activities as risky and dangerous.
As a result, there is a lot of fear and foreboding around certain movements, unsolicited comments and advice about lifting being dangerous and "you'll hurt your back doing that" abound everywhere and constantly reinforce this narrative.
Understanding Pain as a Signal
When we go back to looking at pain through the biology lens, it is important to consider that pain, instead of being a signal about injury or damage, may well be a signal about tolerance or capacity of certain tissues.
In order to address tolerance, simple things like reducing the load, adding in a tempo, or opting for a variation of a movement for a few weeks may be all that is needed to resolve that pain before returning to training as normal.
Final Thoughts on Pain Management
It is important to consider that at present you may be suffering, but it will get better. Having a better understanding of all the factors that contribute to your pain experience, and having knowledge about where certain beliefs and expectations come from, I think is empowering.
Combining this with an appreciation that your body will heal and adapt, and that things like lower back pain usually resolve themselves within 6 weeks are useful messages to keep in mind.
Hopefully, you found this whistle-stop tour around some of the factors that contribute to pain useful, and you now have some other avenues to explore when it comes to pain management in your fitness journey.
Fun - Honesty - Simplicity - Smash Life- MENTAL TOUGHNESS - Hard Work
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.
Start time: 05:59 am
Session Length: 1.5 hour
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - DCS Half Marathon
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
Please note there is no Morning session this week.
PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.
Sunday
Time: 06:00
Session: Dubai Creek
Location: TBC
This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.
This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.
On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault
bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice
gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!
Monday:
Strength:
Over Head Squats
Conditioning:
Every 4 mins x 5 Complete
10 DB Overhead Alt Reverse Lunges (50/35)
20/15 cal Row
10 DB Overhead Alt Reverse Lunges (50/35)
Tuesday:
Strength:
Complex Power Clean + Push Press + Push Jerk
Conditioning:
15-12-9
Chest to Bar
Power Clean (60/40)
rest 3 mins
21-15-9
Pull Ups
Push Press (45/35kg)
Wednesday:
Strength:
Back Squat
Conditioning:
In a 4 Minute Window with 2mins rest x 4
1 Lap Car Park KB Farmers Carry
10 KB Box Stepovers
15 Burpee to Target
AMRAP
Goblet Squats
Thursday:
Strength:
A) Double Unders
B) Toes to Bar
C) Russian KB Swings
Conditioning:
21 min AMRAP with a Partner
6 Wall walks
30 Deadlift (60/40)
30 Cal Ass bike
30 Cal Ski
Friday:
Strength:
A) Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
30min AMRAP - 4 movements that when put together make an epic workout!
ENGINE
8 min AMRAPS with some different dance moves for Engine this week!
GYMNASTICS
We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.
HYROX
This week, we hit Half a Hyrox broken down into intervals, with rest!
MOBILITY
Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.
PURE STRENGTH
On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.
WEIGHTLIFTING
This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.
At some point, we will all experience pain management challenges in our fitness journey. It's inevitable, and if you expect to never experience it in training, you're in for an unpleasant surprise. I thought it useful to talk about some things to consider around ongoing pain and its incredibly complex nature.
The Complexity of Pain
Collectively, we want a single definitive answer as to what is causing our pain. We want to point to one thing and say "that is the reason," however it is likely just part of the reason. Effective pain management in fitness requires understanding this complexity.
Most people's understanding of pain is based on this idea that pain means damage or injury. That it is purely a result of a "biological issue."
The Biopsychosocial Model of Pain
I have used the term biological, which might seem a little odd, but when we look at pain science, we can see why. Modern pain science is broken down into what is called the "biopsychosocial model." It encompasses your biology, your psychology, and social environments.
It is quite easy to sustain a significant injury, having a huge impact on your biology, and experience no pain at all. Stories of soldiers not realising they have been shot in battle, sportsmen walking off the pitch with tears and breaks.
Personal Experiences with Pain Management
From a purely anecdotal perspective, after ripping my pec tendon off the bone, and after the subsequent surgery to repair it, I had zero pain. Go figure?!
On the flip side, I have coached two people in the past whose ongoing lower back pain only resolved itself after the first one left a job which had been the source of extreme stress and occasional misery, and in the second case, when we addressed their fear and belief about the risk to their lower back from not having a completely neutral spine when picking up literally anything from the floor.
The Importance of Psychology and Social Environment
What I am saying is that pain is complicated and multifaceted, it is there as a protective mechanism that may come into play even when it isn't needed. It would also seem that your psychology and social environment are far more important than your biology in your experience of ongoing pain.
Psychologically, stress and expectation play a huge role in pain. Pain experiences may lead to catastrophic thoughts and with that a heightened pain experience. Many people hurt themselves on a movement and a seed of fear, and an expectation of pain will be planted for that movement in the future.
Social Narratives and Pain
If we then look at the social element and we think about the prevailing narratives that exist around lifting weights and training, it is easy to see these activities as risky and dangerous.
As a result, there is a lot of fear and foreboding around certain movements, unsolicited comments and advice about lifting being dangerous and "you'll hurt your back doing that" abound everywhere and constantly reinforce this narrative.
Understanding Pain as a Signal
When we go back to looking at pain through the biology lens, it is important to consider that pain, instead of being a signal about injury or damage, may well be a signal about tolerance or capacity of certain tissues.
In order to address tolerance, simple things like reducing the load, adding in a tempo, or opting for a variation of a movement for a few weeks may be all that is needed to resolve that pain before returning to training as normal.
Final Thoughts on Pain Management
It is important to consider that at present you may be suffering, but it will get better. Having a better understanding of all the factors that contribute to your pain experience, and having knowledge about where certain beliefs and expectations come from, I think is empowering.
Combining this with an appreciation that your body will heal and adapt, and that things like lower back pain usually resolve themselves within 6 weeks are useful messages to keep in mind.
Hopefully, you found this whistle-stop tour around some of the factors that contribute to pain useful, and you now have some other avenues to explore when it comes to pain management in your fitness journey.
Fun - Honesty - Simplicity - Smash Life- MENTAL TOUGHNESS - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
Please note there is no Morning session this week.
PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.
Sunday
Time: 06:00
Session: Dubai Creek
Location: TBC
This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.
This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.
On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault
bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice
gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!
Monday:
Strength:
Over Head Squats
Conditioning:
Every 4 mins x 5 Complete
10 DB Overhead Alt Reverse Lunges (50/35)
20/15 cal Row
10 DB Overhead Alt Reverse Lunges (50/35)
Tuesday:
Strength:
Complex Power Clean + Push Press + Push Jerk
Conditioning:
15-12-9
Chest to Bar
Power Clean (60/40)
rest 3 mins
21-15-9
Pull Ups
Push Press (45/35kg)
Wednesday:
Strength:
Back Squat
Conditioning:
In a 4 Minute Window with 2mins rest x 4
1 Lap Car Park KB Farmers Carry
10 KB Box Stepovers
15 Burpee to Target
AMRAP
Goblet Squats
Thursday:
Strength:
A) Double Unders
B) Toes to Bar
C) Russian KB Swings
Conditioning:
21 min AMRAP with a Partner
6 Wall walks
30 Deadlift (60/40)
30 Cal Ass bike
30 Cal Ski
Friday:
Strength:
A) Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
30min AMRAP - 4 movements that when put together make an epic workout!
ENGINE
8 min AMRAPS with some different dance moves for Engine this week!
GYMNASTICS
We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.
HYROX
This week, we hit Half a Hyrox broken down into intervals, with rest!
MOBILITY
Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.
PURE STRENGTH
On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.
WEIGHTLIFTING
This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.
Start time: 05:59 am
Session Length: 1.5 hour
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - DCS Half Marathon
At some point, we will all experience pain management challenges in our fitness journey. It's inevitable, and if you expect to never experience it in training, you're in for an unpleasant surprise. I thought it useful to talk about some things to consider around ongoing pain and its incredibly complex nature.
The Complexity of Pain
Collectively, we want a single definitive answer as to what is causing our pain. We want to point to one thing and say "that is the reason," however it is likely just part of the reason. Effective pain management in fitness requires understanding this complexity.
Most people's understanding of pain is based on this idea that pain means damage or injury. That it is purely a result of a "biological issue."
The Biopsychosocial Model of Pain
I have used the term biological, which might seem a little odd, but when we look at pain science, we can see why. Modern pain science is broken down into what is called the "biopsychosocial model." It encompasses your biology, your psychology, and social environments.
It is quite easy to sustain a significant injury, having a huge impact on your biology, and experience no pain at all. Stories of soldiers not realising they have been shot in battle, sportsmen walking off the pitch with tears and breaks.
Personal Experiences with Pain Management
From a purely anecdotal perspective, after ripping my pec tendon off the bone, and after the subsequent surgery to repair it, I had zero pain. Go figure?!
On the flip side, I have coached two people in the past whose ongoing lower back pain only resolved itself after the first one left a job which had been the source of extreme stress and occasional misery, and in the second case, when we addressed their fear and belief about the risk to their lower back from not having a completely neutral spine when picking up literally anything from the floor.
The Importance of Psychology and Social Environment
What I am saying is that pain is complicated and multifaceted, it is there as a protective mechanism that may come into play even when it isn't needed. It would also seem that your psychology and social environment are far more important than your biology in your experience of ongoing pain.
Psychologically, stress and expectation play a huge role in pain. Pain experiences may lead to catastrophic thoughts and with that a heightened pain experience. Many people hurt themselves on a movement and a seed of fear, and an expectation of pain will be planted for that movement in the future.
Social Narratives and Pain
If we then look at the social element and we think about the prevailing narratives that exist around lifting weights and training, it is easy to see these activities as risky and dangerous.
As a result, there is a lot of fear and foreboding around certain movements, unsolicited comments and advice about lifting being dangerous and "you'll hurt your back doing that" abound everywhere and constantly reinforce this narrative.
Understanding Pain as a Signal
When we go back to looking at pain through the biology lens, it is important to consider that pain, instead of being a signal about injury or damage, may well be a signal about tolerance or capacity of certain tissues.
In order to address tolerance, simple things like reducing the load, adding in a tempo, or opting for a variation of a movement for a few weeks may be all that is needed to resolve that pain before returning to training as normal.
Final Thoughts on Pain Management
It is important to consider that at present you may be suffering, but it will get better. Having a better understanding of all the factors that contribute to your pain experience, and having knowledge about where certain beliefs and expectations come from, I think is empowering.
Combining this with an appreciation that your body will heal and adapt, and that things like lower back pain usually resolve themselves within 6 weeks are useful messages to keep in mind.
Hopefully, you found this whistle-stop tour around some of the factors that contribute to pain useful, and you now have some other avenues to explore when it comes to pain management in your fitness journey.
Fun - Honesty - Simplicity - Smash Life- MENTAL TOUGHNESS - Hard Work
At some point, we will all experience pain management challenges in our fitness journey. It's inevitable, and if you expect to never experience it in training, you're in for an unpleasant surprise. I thought it useful to talk about some things to consider around ongoing pain and its incredibly complex nature.
The Complexity of Pain
Collectively, we want a single definitive answer as to what is causing our pain. We want to point to one thing and say "that is the reason," however it is likely just part of the reason. Effective pain management in fitness requires understanding this complexity.
Most people's understanding of pain is based on this idea that pain means damage or injury. That it is purely a result of a "biological issue."
The Biopsychosocial Model of Pain
I have used the term biological, which might seem a little odd, but when we look at pain science, we can see why. Modern pain science is broken down into what is called the "biopsychosocial model." It encompasses your biology, your psychology, and social environments.
It is quite easy to sustain a significant injury, having a huge impact on your biology, and experience no pain at all. Stories of soldiers not realising they have been shot in battle, sportsmen walking off the pitch with tears and breaks.
Personal Experiences with Pain Management
From a purely anecdotal perspective, after ripping my pec tendon off the bone, and after the subsequent surgery to repair it, I had zero pain. Go figure?!
On the flip side, I have coached two people in the past whose ongoing lower back pain only resolved itself after the first one left a job which had been the source of extreme stress and occasional misery, and in the second case, when we addressed their fear and belief about the risk to their lower back from not having a completely neutral spine when picking up literally anything from the floor.
The Importance of Psychology and Social Environment
What I am saying is that pain is complicated and multifaceted, it is there as a protective mechanism that may come into play even when it isn't needed. It would also seem that your psychology and social environment are far more important than your biology in your experience of ongoing pain.
Psychologically, stress and expectation play a huge role in pain. Pain experiences may lead to catastrophic thoughts and with that a heightened pain experience. Many people hurt themselves on a movement and a seed of fear, and an expectation of pain will be planted for that movement in the future.
Social Narratives and Pain
If we then look at the social element and we think about the prevailing narratives that exist around lifting weights and training, it is easy to see these activities as risky and dangerous.
As a result, there is a lot of fear and foreboding around certain movements, unsolicited comments and advice about lifting being dangerous and "you'll hurt your back doing that" abound everywhere and constantly reinforce this narrative.
Understanding Pain as a Signal
When we go back to looking at pain through the biology lens, it is important to consider that pain, instead of being a signal about injury or damage, may well be a signal about tolerance or capacity of certain tissues.
In order to address tolerance, simple things like reducing the load, adding in a tempo, or opting for a variation of a movement for a few weeks may be all that is needed to resolve that pain before returning to training as normal.
Final Thoughts on Pain Management
It is important to consider that at present you may be suffering, but it will get better. Having a better understanding of all the factors that contribute to your pain experience, and having knowledge about where certain beliefs and expectations come from, I think is empowering.
Combining this with an appreciation that your body will heal and adapt, and that things like lower back pain usually resolve themselves within 6 weeks are useful messages to keep in mind.
Hopefully, you found this whistle-stop tour around some of the factors that contribute to pain useful, and you now have some other avenues to explore when it comes to pain management in your fitness journey.
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