Last week, we introduced the “Training Your Muscles” myth. This week we are going to talk about the “No Pain, No Gain” myth.
In the beginning, like most of us, Gary put way too much force into what he was doing. To get himself in shape, he started weight lifting, climbing steeper hills, and taking much longer walks … But it seemed that the more effort he put into these workouts, the more tight and rigid he became, and his back pain and stiffness worsened. —Excerpt from Move Into Life
How many of you have had this kind of experience of going gung ho when deciding to get fit or when starting a new fitness program just to find yourself injured and in pain? If you are like most of us, it didn’t take long for you to become disheartened and quit, even if you were told to
Gain Without Pain
One of the biggest fitness resolution killers is pain. It is a harmful myth that is deeply ingrained in our fitness culture and beyond.
The question we need to ask: Is pain, or more importantly, forcing through pain, necessary for increasing our athletic ability and reaching new heights of fitness, performance, and health?
Pain is the body’s alarm system that informs us that we are in the process of harming ourselves, that we need to back off and need to do something differently. Forcing through pain actually can have long-term negative outcomes to our body and our fitness level. So much so that recent brain research shows that chronic pain results in loss of brain connections to the painful area—a loss in what is called brain “mapping.”
No Pain, No Gain
For example, when musicians or athletes have pain in their shoulder and they keep forcing painful movements in that arm, they not only suffer, but gradually lose some of their dexterity and strength in that area. Their performance begins to deteriorate and over time, if the pain persists, they have to give up.
From my experience working with thousands of people (from athletes to musicians to moms to computer users) suffering from back, shoulder, neck, and other kinds of pain, almost always the pain is the result of poorly-organized movement.
What needs to be done is to provide the brain with new information with which it can create new patterns of well-organized movement. Almost without exception, when movement is well organized, the pain disappears, and strength and flexibility increase—we become more fit.
No Pain, No Gain? Getting The Most Out Of Exercise
. Fast, you can only do what you already know. Fast does not give you an opportunity to feel what you are doing and for your brain to discover alternative and better ways to move. Doing an exercise fast from the very beginning, or doing it while in pain, will only groove in more deeply the existing brain patterns of pain and limitation.
, provides the brain with new information it needs to improve the organization of your movement and relieve you of pain, thus opening up the path for greater fitness. Subtlety means that you intentionally reduce the force with which you do the movements or exercise you are engaged in. When you move with as little effort as you can master, your brain can notice what it is that you are doing and how you are doing it, and immediately use this information to improve the way you move. Any well-organized, harmonious movement is pain-free, leading to greater strength and skill, and is always very pleasurable to do.
I told Gary that he would need to cut way back on his exercise. Instead of lifting the heaviest weights he possibly could, I asked that he lift very light weights for a while—and not climb more steep hills for a few weeks…. …I had him do some very simple floor exercises. Through these exercises, I guided and encouraged him to reduce the force with which he moved. He discovered that when he did this, his body moved much better, with greater ease and pleasure… Gary continued lifting lighter weights as part of his new regimen…He enthusiastically reported that the pain and stiffness were gone and that at the end of the day he had so much energy that he was getting things done around the house that he’d been putting off for years … that he was also feeling younger and more vital than he’d felt in over a decade. —Excerpts from Move Into Life
No Pain, No Gain? Science Debunks Yet Another Exercise Myth
Will not only help you get rid of pain, it will actually increase your fitness level very quickly. Give them a try for a week or two and see what happens.
. Plenum, NY. Scientists are able to measure and track the process of differentiation as it is taking place in the brain.
Those connections come together in complex, dynamic, responsive, and continuously evolving patterns. For research describing development in terms of complex dynamic systems, see:
No Pain, No Gain! In Life Too?
Fast we can do only what we already know: See Libet B, Gleason CA, Wright EW, and Pearl DK. 1983. Time of conscious intention to act in relation to onset of cerebral activity (readiness potential): The unconscious intention of a freely voluntary act.
Going slowly allows the brain to figure out what in its existing repertoire may be useful, allowing the new skill to emerge. Bernstein NA. 1996. On exercise and motor skill, In Latash ML, Tuvey MT, eds.
“Thinking is the same fundamental process in the brain as organizing movement.” Merzenich M. April 2009. Lecture on brain plasticity to students in the Anat Baniel Method Professional Training Program. Anat Baniel Method Center, San Rafael, CA.
Wandposter No Pain No Gain [poster]
. Anat’s work is at the forefront of the emerging brain plasticity field, helping wake up the brain to its greater potency for learning and change throughout life.
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Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.You hear personal trainers throw around lots of supposedly inspirational fitness mantras surrounding pain and sacrifice. But are those the words you should live by? We don’t think so. Read on to find out more about the difference between pain and discomfort, how to listen to your body, and why it’s best to let pride take a backseat during your workout routines.
Discomfort and pain are two very different things, although people often confuse the two. Discomfort is natural and expected while working out or training. Pain, on the other hand, is a signal that something has gone wrong.
Exercise doesn’t feel like a day at the spa. It’s supposed to be a little challenging! Burning sensations, heavy breathing, and exhaustion are all normal and provide feedback that you pushed your body hard, but not to the breaking point. That’s what discomfort is.
No Pain, No Gain? Not In Our Dojo
Pain is different. Typically, pain is sharp and localized or radiates from a specific point in your body. If you experience actual pain during a workout or training session, stop immediately to let your body rest. If the pain does not subside after a week or more, consider getting medical attention. It is not okay to ignore pain and keep going. That’s how you can seriously injure yourself.
Sometimes, it’s hard to set your ego aside and really listen to your body. Pride gets in the way, or we mistake the signals our bodies are giving us. But, if you want to avoid injury, you need to take time to check in with yourself. If you’re experiencing extreme discomfort that may be bordering on pain, mentally scan your body and look for the following signs:
There is no shame in knowing your limits! Working within your abilities will keep you safe and help you to strengthen your body. At St. Matthews Martial Arts and Fitness, we believe that everyone should enjoy the benefits of martial arts and fitness training, regardless of physical limitations or constraints. Every body is different, but everybody can train.
Why Do They Say, “no Pain, No Gain”?
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