30/11/2020
💥Exercise and Pain💥
💥 If you're suffering from pain, monitoring the following 3 activity responses can help guide you regarding when to back off or modify an exercise or activity (or the total volume of activities) and when it's likely acceptable to continue or progress:
1️⃣ Pain DURING activity
2️⃣ Symptom response for 24 hours AFTER activity
3️⃣ The TREND in symptoms over time
🤕 Ideally, we'd like to keep pain levels minimal to none (0-3/10), although in some cases moderate amounts are acceptable (4-5/10)
📉 We'd also like to see it settle back down to baseline levels within 24 hours and that the trend over time is an improvement in symptoms and activity tolerance
🚨 If we’re not achieving this, we may need to review activity levels and modify them to create the desired response
🤔 If you're having trouble figuring out how to keep your pain levels in these tolerable ranges, try to modify one or more of the following as it relates to your activity or exercise of choice:
✅ Range of Motion
📌 If deep squats hurt, try decreasing the depth a bit
✅ Exercise
📌 If an exercise hurts, choose a different one that is more tolerable and provides a similar stimulus
✅ Contraction Type
📌 If concentric (shortening) contraction of the muscle hurts, try eccentrics (lengthening). If that still hurts, try isometrics (contraction without movement)
✅ Body Position
📌 Seated shoulder presses hurt? Lean the seat back 5 or 10 degrees and try that instead
✅ Rest Time
📌 Increasing the rest between sets can allow you to perform a bit more volume without being limited by endurance
✅ Frequency
📌 If training 5x/week is too much, try dropping to 3 or 4x/week
✅ Duration
📌 If a 20 minute run bothers your knee, try a 15 minute one. Or perform walk-jog intervals for 20 minutes
✅ Weight/Load
📌 If deadlifting 315 lbs hurts, try decreasing the weight. If running on concrete hurts, run on a track
✅ Speed
📌 Faster speeds usually require a greater capacity from the body. Try slowing down your reps or runs
