As a medical doctor, I see people with joint and muscle pain on a regular basis. Often people are reluctant to start exercising or even a light rehabilitation program. They tell me they worry about worsening the situation. This is concerning to me. The reason the joint hurts is because the muscles supporting it have not been taught to bear a load. Then that one time you lift your child or the heavy Home Depot bag or decide to shovel the driveway the back or shoulder or knee gets triggered.
I would urge you all to consider strength training as treatment for low back pain, joint aches, tendonitis, and even for certain forms of arthritis. A step further would be to start regular strength training to prevent injury and treat mechanical imbalances (which we all have). A strong body is key to health. CrossFit when properly coached and tailored is REHAB in action. We’re living proof at Defy Functional Fitness.
Since starting the gym less than a year ago, there have been numerous clients who happily report the disappearance of knee pain, the reduction in back pain, the improvement in shoulder function…. the list goes on. Many were worried at first, but, because they felt confident with the expertise in the gym, they gave it a try. With time, the joints became better supported as exercises recommended properly stimulated the body. This led to improvement in imbalances, mechanics and the supporting structures (ie. the muscles). It got me thinking – getting stronger is the best form of rehabilitation and preventative as well. You cannot afford to skip this, if you wish to maintain your health.
Get started today
Don’t let joint discomfort and aches prevent you from getting started. It is what is needed in most cases to treat and prevent joint discomfort. Meet with an experienced Private Coach and discuss your concerns. Ideally, a program is designed that takes into account your abilities and limitations. This program will get your body used to performing under load with exercises that are not only safe, but also beneficial for you. Of course, getting stared will often lead to some new sensations, perhaps even discomfort and mild pain. It is important to differentiate this from more concerning pain patterns in terms of knowing when to rest and when to continue.
When is it safe to push through?
Feelings of soreness and discomfort are usually the result of mild inflammation. If this is a result of working out, that is totally expected and acceptable. This process of stress and healing to a muscle helps muscles grow stromger. It is your body’s natural response when the muscles experience work.
Another type of soreness is delayed onset muscle soreness (DOMS). This develops a couple of days after new or intense exercise. It can last three to seven days, then gets better.
It’s all right to exercise if you are experiencing this kind of pain. Physical activity might even help to ease the discomfort.
Strong, sharp or persistent pain that develops while you are exercising is a different matter. It often occurs as a result of overuse or too much stress placed on a muscle or a tendon. It can be the result of repetitive use or a single episode of overloading a muscle or tendon.
Pain during physical activity is a signal that you are putting too much strain on a muscle or tendon and should stop. Pain like this is your body trying to tell you something, and you should listen. Few injuries ever need prolonged rest, however, exploration of the issue and modification would be required if pain occurs during exercise.
Bottom Line
Exercise is rehab. If you find yourself suffering from mild joint discomfort and low back pain, your body is not strong enough to serve you in your life. This should elicit some concern. Not to worry though, help is readily available. Get yourself to a fitness facility you trust.
Find a good Coach and decide what program will serve you best. Don’t delay as getting stronger will not only treat issues, but will also prevent issues from arising. Getting a little uncomfortable helps muscles develop so they can support your joints and allow you to get better at life.
Take that step forward and get moving today. Already exercising? Set some new goals for your training and get the most out of the time you’re spending in the gym. Speak with a Coach for guidance.
Live in Toronto? Let us help you at Defy Functional Fitness. Email me: michelle@crossfitdefy.com
No matter what – keep getting better at life!
Dr. Michelle