How to Safely Work Out with Pain : Adjustments to Stay Active
Pain can be frustrating for anyone committed to maintaining their fitness routine. While rest and rehabilitation are important components of the healing process, complete inactivity isn’t always necessary. In many cases, adjusting your workout routine allows you to remain active without aggravating the pain. Here, we’ll explore key strategies to modify your workouts while ensuring you stay within safe and pain-free boundaries.
Decreasing the Range of Motion (ROM)
One effective way to continue exercising despite an injury is to decrease your range of motion (ROM). By reducing the ROM to a point that doesn't induce pain, you can continue to work the muscles and maintain strength without risking further damage. For instance, if you have a shoulder injury, performing exercises like push-ups or presses with a limited ROM can protect the joint while still engaging the surrounding muscles. The idea is to remain in a pain-free zone, which promotes recovery while preserving function.
A study on injury rehabilitation noted that restricting ROM to a pain-free range reduces the likelihood of exacerbating the injury, while still maintaining muscle engagement and promoting blood flow to the affected area, which aids in the recovery process.
Adjusting the Load to Pain-Free Levels
Another key adjustment involves modifying the load or intensity of your exercises. Reducing the weight or resistance you use during training can help you avoid pain while continuing to challenge your muscles. For example, if you're recovering from a knee injury, you might reduce the weight on your squats or opt for a bodyweight version to minimize strain.
Pain is a signal from the body that something may be wrong, and using an appropriate load ensures you stay within safe limits. Research has shown that training with lower loads that do not provoke pain can maintain strength and muscle endurance while reducing the risk of further injury.
Using Machines for Stability and Control
Incorporating machine-based exercises into your modified workout routine can provide additional support and reduce injury risk. Machines, unlike free weights, provide a fixed path of motion and added stability, which can help protect injured joints or muscles. For example, leg press machines are often used as a safer alternative to free-weight squats for those with knee or lower-back injuries.
Machines can also be adjusted to limit the range of motion or provide support in areas where the body may need more stabilization. By providing this extra control, they offer a safer way to continue training with reduced risk of re-injury.
Using the Perceived Pain Scale to Guide Exercise Modification
A valuable tool for anyone working out with an injury is the Perceived Pain Scale (PPS). The PPS is a subjective measure that allows you to gauge how much discomfort you are feeling during an exercise. Typically, the scale ranges from 0 (no pain) to 10 (worst possible pain). Experts recommend staying within a range of 3 to 4 on this scale when performing exercises during rehabilitation. If the pain rises above that threshold, it is an indication that you should modify the exercise or reduce the load.
Using the PPS enables you to make real-time decisions about whether to continue or stop an exercise. It also provides valuable feedback to ensure that you are not pushing yourself beyond safe limits during recovery.
Working out with pain requires careful modifications, but it is possible to stay active and continue progressing while avoiding further harm. By reducing the range of motion to a pain-free level, adjusting the load to avoid discomfort, using machines for added stability, and relying on the Perceived Pain Scale to guide intensity, you can safely navigate your recovery. Always consult a healthcare professional or physical therapist before modifying your routine to ensure you are making the appropriate adjustments for your specific condition.