Buzz
Rest isn't always the answer. While the instinct to stop exercising at the first sign of discomfort is strong, minor injuries often heal while continuing your training. It's also possible to feel soreness or discomfort without significant injury. So, what’s the best course of action when something hurts during your workout?
This video presents a method now widely used by trainers, doctors, and physical therapists. The speaker, Austin Baraki, a doctor and powerlifter who has extensively written about how pain during training isn’t always something to panic about, offers a four-step approach:
Evaluate the situation and ensure there's no serious injury. (This is easy for doctors; the rest of us may need professional help if we're uncertain.)
Reduce the weight you're lifting until you find a manageable load that doesn’t cause pain. For example, if your knee hurts when squatting 200 pounds, you might still be able to squat 100 pounds. It's better than skipping squats altogether! If a comfortable weight isn’t possible, proceed to the next step.
Limit the range of motion to avoid the movement causing pain. For instance, if your knees hurt during the lowest point of the squat, place a box behind you and only squat down to that level.
Try a similar exercise if previous steps haven’t reduced the pain. To prevent losing too much progress, opt for exercises that closely mimic your original movement.
I've started adopting this method myself when I experience a persistent ache that clearly isn’t a major injury. It’s incredible to go from 'it hurts when I do this' to 'Wait, I can manage this perfectly well if I reduce the weight on the bar.'
Some aches might disappear by your next workout, while at other times, you might need weeks or even months of adjusted workouts for healing. If the pain continues or if you're feeling uncertain, it's essential to get checked. However, you might be surprised at what you're still capable of doing.
