.svg){kind=icon}
Pain Management in Fitness Training
A Biopsychosocial Approach
.webp)
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
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
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
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
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
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
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.
Fun - Honesty - Simplicity - Smash Life- MENTAL TOUGHNESS - Hard Work
One-Hour Workout: Revving Your Swim Engine
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
