Should I Pay Attention to Every Ache and Pain?

When you’re training hard, pushing your body to new limits, or getting back into fitness after a long break, it’s common to experience aches and pains. But how do you know when to pay attention to them and when they’re just part of the process? Not every ache is a sign of injury, but some pains do need extra attention. Knowing the difference is key to staying injury-free and making progress in your fitness journey.

1. Not Every Ache Indicates an Injury

One of the first things to understand is that not every ache or pain means you're injured. Especially during periods of heavy training or when you're reintroducing your body to exercise, muscle soreness is a natural response to increased activity. This kind of soreness, often referred to as delayed onset muscle soreness (DOMS), is typically a sign that your muscles are adapting to new or more intense movements.

• DOMS usually kicks in 24-48 hours after a workout and can feel like a dull, aching stiffness in the muscles you've worked.

• Muscle soreness isn't a cause for alarm; it's just your body’s way of adapting to the new demands you've placed on it.

What this means is that while muscle aches can be uncomfortable, they often signal that you need to get on top of your recovery. This could mean focusing on hydration, nutrition, stretching, and sleep—all key factors in allowing your body to recover properly and avoid turning soreness into something more problematic.

2. Lingering Aches Might Be Worth Investigating

While not every ache or pain is an injury, you should pay attention to persistent or recurring pain that sticks around for a while, even after you've rested or reduced your training intensity. Aches that linger or progressively get worse could indicate something more serious, such as an overuse injury.

• Overuse injuries develop gradually due to repetitive movements or not allowing your body enough time to recover between training sessions. Common examples include tendinopathies, stress fractures, and bursitis.

• Pain that doesn’t improve with rest or time may signal that something needs attention. If a pain persists for more than a week or interferes with your daily life or training, it's a good idea to have it assessed by a healthcare professional.

Ignoring these signs could lead to more significant injuries down the road, so early intervention can prevent a minor issue from becoming a long-term problem.

3. Knowing When to Pull Back in Training

One of the most important skills in training is knowing when to push forward and when to pull back. While discomfort and soreness can be part of the process, training through pain without considering recovery can lead to burnout, injury, and long-term setbacks.

• Listen to your body: If your aches and pains are worsening with each training session, it might be time to dial back your intensity. Take an extra rest day or opt for a lighter workout.

• Progress intelligently: Make sure you're gradually increasing your training volume and intensity. Rapidly ramping up your training can increase your risk of overuse injuries.

This is where having a coach, physiotherapist, or chiropractor can be incredibly valuable. They can assess your training routine and physical condition, providing insight on whether you should continue to push through or take a step back to avoid further complications.

Not every ache or pain is a red flag for injury, particularly when you're training hard or getting back into exercise. However, it’s essential to pay attention to lingering or worsening pains that don’t seem to resolve with rest or recovery strategies. Knowing when to pull back, seek professional advice, and adjust your training plan is crucial for avoiding injury and maintaining consistent progress. With the right approach, you can stay on top of your fitness goals without being derailed by aches and pains.

How we can help…

1. Get to know you:
   Understand whether the problem is due to behaviour or trauma and relate the problem to a particular pattern in movement or in life.
   

2. Find the cause:
   Is the problem due to an injury that needs a diagnosis or is it something movement related that needs to be assessed and identified?
   

3. Make a plan:
   Agree on what the problem is, what the goals are, the way we’re going to achieve the goals and over an agreed timeframe.
   

4. Follow up:
   Check in with you along the way and have an open line of communication to ensure you’re on te right track.