Join Erin and Michelle as they start to answer a couple of audience questions. The first question is great because it’s one they are constantly answering: “When is it healthy to push your physical limits and when do we need to rest, physically or mentally?”. The second question which relates to this is, “how do I know when it’s a type of pain that is low grade and familiar pain I’ve been managing versus something that is changing and I should seek help for?”.
Before getting into specifics with these questions, they will define different types of pain that may occur with activity, as this will help determine how each individual situation is managed. They will also discuss how changing the volume of an activity too quickly can cause discomfort. Neuromuscular re-education and strength routines take time to feel changes in your body - sometimes up to 3-4 months! This is totally normal for all humans and is often catered to your specific activity, especially with new modes of movement. Gaining body awareness and neuromuscular control is a large part of strength and a body resilience plan to keep you feeling good. At times, mild to moderate muscle soreness is expected - this is how we gain strength. But this makes rest days just as important too. So stick with your exercise and strength routine and find a local PT you can work with to get your body a plan for what you love to do to stay moving. Bodies and brains love plans and habits that we stick to.
References:
- “ACSM Guidelines for Strength Training: Featured Download.” ACSM Guidelines for Strength Training | Featured Download, www.acsm.org/blog-detail/acsm-certified-blog/2019/07/31/acsm-guidelines-for-strength-training-featured-download.
- Louw, A. et al. Pain neuroscience education: Which pain neuroscience education metaphor worked best? South African Journal of Physiotherapy. 2019; 75(1): 1329. Published online 2019 Aug 13. doi: 10.4102/sajp.v75i1.1329. Figure 1 is the graph we talk about in our episode today and in 7!
- Quinn, Elizabeth. “A Simple Rule That Helps Prevent Sports Injuries.” Verywell Fit, www.verywellfit.com/sports-injury-prevention-using-the-10-percent-rule-3120767#:~:text=Increase%20your%20activity%20by%20no,follows%20the%2010%20percent%20rule.
Disclaimer: This podcast contains general information for community education purposes only, and does not take into account your specific comorbidities that your current healthcare provider may be managing. Please contact your care provider with questions regarding anything particular to you.