When Pain Equals Gain

You have all heard the expression, "No pain, no gain." Is this saying true? Or untrue?

Well, it depends.

If we're talking about yoga, then this expression doesn't exactly fit. When stretching, we are not looking for pain. Pain and burning, especially in and around the joints, indicates OVERSTRETCHING which causes damage to the tendons and ligaments that hold our joints together and keep them stable. Stretching muscle tissue should create a pulling sensation that is mildly uncomfortable, but not painful. We call it a "stretch sensation." There is something going on, and we feel it, but it doesn't hurt!

What about when lifting weights? Again, sharp pain in the joints is not desirable. Sharp pain usually indicates something is out of alignment and therefore in danger. When we are performing movements like squats, lunges, jumps, or any very demanding movement while lifting extra weight, the form--alignment--of the body is the most important factor for avoiding injury. Perform enough repetitions of any exercise with a joint in a poor position--out of alignment--and you will face an injury. When muscle tissue becomes fatigued, often we get a burning sensation in the muscle. This is different than a burning sensation in the joints. Burning in the muscles is not dangerous, and just indicates those muscles are becoming tired and probably need a break.

So when does pain indicate gain???

Muscle soreness after exercise is a sign of muscle repair. When we work our muscles beyond the point where we have previously worked--by adding more weight, more reps, faster speed, new exercises, etc--our muscle cells are slightly damaged by this extra load. Tiny micro-tears in the muscle are then repaired. The process of repairing the muscle is what builds strength. The repaired muscle will be bigger and stronger than it was before the tiny tears happened. The process creates muscle soreness.

We usually feel this soreness the day after we worked out, although in some cases there is a longer delay. In this case, "pain" --which feels more like an ache rather than a sharp pain--definitely indicates gain.

Don't be afraid of a little--or in some cases, a lot!!!--of muscle soreness after a workout. Muscle soreness does NOT indicate injury or permanent damage. If you have just started a new exercise program, muscle soreness should be celebrated! You are doing something good for your body, and your muscles are responding by becoming stronger.

When you are sore, you need to REST. Do not workout while you feel sore. Gentle movement--yoga, t'ai chi, qi gong, walking, etc--is fine, but leave the weights alone until your soreness is gone. Take a warm bath with epsom salts. Drink plenty of water to keep your muscles hydrated. Get some extra sleep. Put your feet up and relax.

And celebrate the gains you have made in your workout!