11. Distinguish Between “Good Pain” and “Bad Pain”
We’ve all heard the saying “no pain, no gain,” and it’s true that physical discomfort is a part of exercise. But there is such a thing as “bad pain.” The sixth strategy to unlocking your fitness potential is to make the distinction between “good pain” and “bad pain.” It’s important to understand this distinction so you’ll know when it’s safe to keep pushing yourself and when you should stop.
So what exactly is the difference between good pain and bad pain? Simply put, good pain leads to gains, while bad pain doesn’t.
Good pain is a normal—and even desired—part of exercise because it’s a sign that you’re pushing your body hard enough to cause change. During a workout, good pain feels like soreness, burning, or fatigue in your muscles. You may also notice yourself breathing harder than normal. The human body generally dislikes being out of its comfort zone; when you experience this kind of pain, consider it a sign that you’re doing something right. For better or for worse, good pain is part of the process of getting fitter.
On the other hand, bad pain indicates something might be off and that you could be working against yourself. During a workout, bad pain may be a sharp, stabbing, or shooting pain that spreads; repeated painful pops; or pain with swelling. A good rule of thumb is that if the bad pain is a one-off and you don’t feel it again, it’s nothing to stress about. However, if it continues to be felt when you move a particular muscle or joint, stop performing the exercise.
The line between good pain and bad pain can get a little blurred in older adults. If you’re out of shape or have been sedentary for a while, it’s normal to feel stiffness or aching in your body and a burning sensation in your lungs as your body gets used to working and breathing harder. It’s also common to feel stiffness and aching in the lower back, hips, and knees as we age. One reason for this is age-related muscle loss, combined with the relentless force of gravity over decades, leads to painful pressure on our joints. Doctors frequently give a diagnosis of osteoarthritis for this type of pain. Fortunately, exercise has been shown to reduce pain and improve function in people with osteoarthritis in the back, hips, and knees. 28
Many people worry about clicking or grinding in their shoulders, knees, or other joints during exercise. These “noises” are not necessarily worrisome unless they are painful. If you’re really out of shape, it’s also normal to feel weak and tired for a few hours after exercising; this feeling may sometimes last for an entire day. Muscle soreness often sets in six to eight hours after your exercise, and it may last for two or three days. That’s normal, too.
I hope what you’ve learned in this chapter makes the distinction between good pain and bad pain clearer. Remember, good pain leads to gains while bad pain doesn’t. By making the distinction between the two, you’ll know when to keep pushing yourself during exercise and when to stop.
Key Takeaways
Action Steps