$Unique_ID{BRK00242}
$Pretitle{Musculoskeletal System and Connective Tissue}
$Title{Is the Phrase "No Pain, No Gain" a Valid One?}
$Subject{exercise overuse training pain}
$Volume{M-23}
$Log{}

Copyright (c) 1991   Tribune Media Services, Inc.


Is the Phrase "No Pain, No Gain" a Valid One?


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QUESTION:  I know you have heard the phrase "No pain, no gain," applied to
exercise and muscle development.  That's all well and good, except when the
pain is yours and you would rather get rid of it to allow your life and your
work to continue.  I'm all for training, but what is your advice for me when I
push it too far, and just start hurting?

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ANSWER:  It looks like I am too late to use my favorite phrase "Prevention is
the best medicine".  Yet, it is time you looked at your program, to see if it
is too intensive, or too long for your body type, your age, or your present
state of development.  Making the necessary modifications, may not only help
now, but prevent recurrences of pain from your problem, which I would classify
as an overuse syndrome.  When you over do, a micro trauma occurs in your
muscle and tendon tissues.  This leads to actual destruction of tissue, and
results in an inflammatory process which produces pain.  There are 4 classes
of pain, and therefore 4 kinds of advice I might give you.  Type 1 pain comes
on only after activity or exercise, while type 2 is present during activity,
but doesn't hurt enough to hamper your performance.  When you can't perform
fully because of pain you have type 3, type 4 classification is reserved for
pain that is chronic and won't go away.  For type 1, cut your activity by 25%,
use ice massage after activity, start a stretching program and physical
therapy.  Cut your workload by 50% for type 2 pain, and in addition to the
above, you need treatment with non-steroidal anti-inflammatory drugs (NSAID).
With type 3 pain, complete rest is mandatory, that means your out of any
competition, and your physician will have to consider injections of cortisone
like medication to reduce the inflammation, in addition to NSAIDs.  Treatment
for type 4 pain uses everything above, and if unsuccessful, requires
consideration of surgery.  If your physical activity is an important part of
your life style, you may well need continuing advice from your physician, and
physical therapy counselor, to help you develop a program that will increase
your fixable tissue as well as strengthen muscles.  But first, take my tip,
and get rid of the pain.
ÿ
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The material contained here is "FOR INFORMATION ONLY" and should not replace 
the counsel and advice of your personal physician.  Promptly consulting your 
doctor is the best path to a quick and successful resolution of any medical 
problem.
