Is there good workout pain?

You may be familiar with the motivational manta “No Pain, No Gain” in order to get through a grueling workout. You may have heard it as motivation to not give up; to run a little longer or lift a little heavier. While starting a new program or increasing the challenge of an existing one it is important to distinguish between when to stop and when to push through. When does “No Pain, No Gain” become more harmful than helpful? 

There is an important distinction between mild muscle soreness induced by exercise and muscle overuse or injury. While there may be truth to the mantra “no pain, no gain”, there is a difference between “good pain” where you can push past it to achieve your goals, and “bad pain” where you listen to it as a sign of overuse and take a different approach. Exercise and activity does not need to cause pain in order to be effective and beneficial. You do not need to “feel the burn” in order to be getting a good workout. 

What is good pain?

“Good pain” during a workout is something that feels like effort in the targeted area; feeling your abdominals working during Abdominal Curls or Planks. It is often described as dull, achy, mild and manageable. Basically, it's an effort your muscles are not used to. Another common form of “good pain” is delayed onset muscle soreness (DOMS). It is a gradual increase of discomfort occurring after a few days of an activity. DOMS is a common result of activity that challenges muscle tissue beyond what it is accustomed to; new, returning or increased exercise. You will start to feel soreness in the targeted area, but only when you use those muscles such as feeling your abdominals when you laugh. This type of soreness fades and doesn’t linger, but maybe slightly tender to the touch. It is not an “exercise hangover” when you wince to move, feel constantly sore, or it makes movement next to impossible. 

What is bad pain?

“Bad pain” during a workout is something that feels intense enough to make you want to stop; it is sharp, shooting, electric, could take your breath away or make you nauseous. It may be accompanied by a pop or crack sound where something doesn't feel “right”. “Bad pain” decreases how far you can move (range of motion), or is asymmetrical such as only one knee hurting. There is no form of good joint pain. “Bad pain” lingers beyond three days or keeps returning. It can be signaling an injury, and continuing to exercise can make things worse. It is considered best to stop and, if necessary, seek medical attention and a recovery plan.

It would be best to change the mantra to “No Pain, No Pain”. An effective and efficient workout program does not need to leave you feeling sore afterward. An exception is mild soreness from new or more challenging exercises. Learning to feel and sense your own body, essentially reading it, is the best indicator between good and bad pain. Pay attention to how you feel before, during and after exercise. It may be helpful to observe how feel and what sensations develop when you first begin a new workout or up-level your challenge. Being active and improving your overall health does not require tears.