Pain:

Are you avoiding exercise do to the pain you’re in? I can’t do that, it hurts! I have ‘bad’ shoulders, my hips hurt, my knees hurt.

Where the pain is, is not necessarily where the problem is. If your shoulder(s) are painful with overhead movements especially, learning how to ‘pack’ your shoulders will help. Usually sitting in front of our computers is the culprit. Hip pain can be caused from a back issue or weak glutes (buttocks). Back strengthening, stability or mobility exercises may be in order along with glute strengthening exercises. If your knees are in pain, you most likely are weak in the ankles or hips or both. Then you will want to do exercises that strengthen the hip and/or ankles.

Or something else entirely may be going on, that is why it is so important to get assessed by a professional before starting an exercise program. Exercise should not cause pain or increase pain. Exercise will cause discomfort & soreness if you are progressing. That is okay & even good, but pain is NOT! Learn to recognize the difference.

What works for one doesn’t mean it’s going to work for you. If your friends knee pain amazingly disappeared after regularly performing certain exercises for a few months, doesn’t mean your pain will improve doing the same things he/she did. It’s best to get a movement assessment either from a physiotherapist or someone who does FMS (Functional Movement Systems) screening. These professionals can get you started on a program that’s safe and specific to your needs.

Whatever hurts, you should avoid exercises that increase the pain. You may not feel the pain while exercising but may feel more pain the following day. If your knees hurt then you don’t want to do knee dominant exercises such as a squat. You may be fine doing mini squats & slowly progress to a more full range of motion in your squat if pain is no longer a symptom. This is where a physiotherapist or a person that is certified in FMS can help you. They will tell you whether to avoid an exercise completely or start at ‘level 1’ until you are pain free before progressing to ‘level 2’.

Being in pain is no excuse for avoiding exercise, unless you recently suffered an injury & was given specific instruction to rest for a period of time. Avoiding movements that make a joint more painful is good common sense. But avoiding exercise entirely is not wise. You can still incorporate meaningful movement in other areas.

Sitting on your glutes rather than working them is making your situation worse.

Get up & move to avoid becoming a ‘lazy (weak) butt’.

For more info contact: kandice@persona.ca