.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
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
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
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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. This week we will be running 2000m into 400m repeats. Ensure to pick up the pace on the 400s.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a durability set. Which entails a block of 10 mins at the start and end of the sesison that you should be running at 9/10 effort. Make sure that the running in the middle of the session is nice and easy to allow for the intensity at the end.
Sunday
Time: 5:59am
Location: Common Grounds
Session: Long Run
Easy and steady long run with the community. The route is out and back along the beach track, so you can run as much or as little as you like.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
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 ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
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
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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. This week we will be running 2000m into 400m repeats. Ensure to pick up the pace on the 400s.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a durability set. Which entails a block of 10 mins at the start and end of the sesison that you should be running at 9/10 effort. Make sure that the running in the middle of the session is nice and easy to allow for the intensity at the end.
Sunday
Time: 5:59am
Location: Common Grounds
Session: Long Run
Easy and steady long run with the community. The route is out and back along the beach track, so you can run as much or as little as you like.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
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
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
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. This week we will be running 2000m into 400m repeats. Ensure to pick up the pace on the 400s.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a durability set. Which entails a block of 10 mins at the start and end of the sesison that you should be running at 9/10 effort. Make sure that the running in the middle of the session is nice and easy to allow for the intensity at the end.
Sunday
Time: 5:59am
Location: Common Grounds
Session: Long Run
Easy and steady long run with the community. The route is out and back along the beach track, so you can run as much or as little as you like.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
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
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
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.
