There we are,  a New Year… and new resolutions?

For many of us they are the same every year: start to exercise and loose weight. Why do we have difficulty achieving these goals? In case of exercise, often we get to the gym or boot camp, purchase an expensive exercise tape or go to a personal trainer etc. We are so full of enthusiasm and energy to get the effects fast that sometimes it might result in a new injury or it could bringing on an old, unhealed injury. Then the pain starts, sometimes goes away, sometimes doesn’t. What to do?

Stop the activity – that’s often the first advice, but why? Why should you stop something that you really want to accomplish this year?

There seems to be a common misperception about pain responses to movement and activity. We hear statements like “no pain, no gain!” or “if it hurts, don’t do it!”  These statements are often conflicting and can be confusing as how to respond to pain. Let’s start with the basics!

Many tissues in the body contain pain receptors which warn us of possible damage. Pain receptors are effected by 2 types of stimuli;

- Sufficient concentrations of chemicals -  inflammatory cells causing a chemical pain can last up to  5-7 days after the injury. During that time more of the rest then exercise would be recommended.

- Mechanical forces – which stretch or deform the tissue.

Myth: If I still have pain after an injury I haven’t healed yet.

Fact: After 2-3 weeks pain is usually the result of stretching of contracted scar tissue which is a mechanical pain.

Musculo-skeletal problems causing mechanical pain all need to be treated by movement, some form of therapeutic exercise.  Just as medication is dependent on the type and severity of the disease, the TYPE of exercise depends on the type of musculo-skeletal problem.

Mechanical pain is strongly influenced by position and movement, tends to refer to areas distant from its source such as pain felt down the arm or down the leg. That could be a referred pain or  a radicular pain.

What is referred pain? Referred pain is felt in a location other than the origin of an injury. When someone has a neck injury, they can feel pain into the shoulder, shoulder blade, head, arm or hand. In case of a lower back, pain can be felt down the leg, into your toes.

Radicular pain – indicates that the spinal nerve has been injured. This is called cervical radiculopathy for cervical nerves and lumbar radiculopathy or sciatica for lumbar nerves.

Do you like to be in control of your own healthcare? Do you want to avoid surgery, painful procedures or expensive tests? Do you want to exercise safely to keep your body in a healthy condition?

Rules to continue activity in presence of pain:

There are several rules for pain that can help prevent injury or allow for healing of the painful condition:

1. Pain is a symptom and acts as a warning signal – don’t ignore the signals.  
2. Pain gradually lessens or does not worsen with activity.
3. The range of movement either improves or stays the same but does not GET LESS.
4. Pain stops soon after the exercise is finished!
5. If symptoms worsen during or remain worse after exercise or activity, you must see a

   healthcare provider to evaluate your condition.

In order to remain physically healthy and to heal correctly from an injury you might experience pain at times. If you follow the rules of pain then you can be confident you will not injure yourself.

To really make a better future, you need to keep moving — whether through walking, physical training or sports activities. Stick to your New Year”s Resolution, stay active and exercise safely.

If you have difficulty performing certain activities due to pain restrictions or if you are not sure what type of condition you are dealing with and want to know specifically what to do to get faster results consult physical therapist specializing in Mechanical Diagnosis and Therapy.

In the end, it’s like finding a good doctor, a good dentist, or a good mechanic – it’s not easy. Get a referral from a source you trust!