rehabilitation exercise, rehabilitation, pain rehabilitation, pain clinic, pain resolutuon

Should I Train If I'm In Pain?

Should I Train If I’m In Pain?

Pain serves as a vital warning signal that is inherently unpleasant, acting as a natural protective mechanism. For instance, the discomfort of touching a hot stove or hitting our head on a hard surface instructs us on health and safety. Despite its essential role, pain can be frustrating in the long run as it hinders our enjoyment of activities, especially chronic pain like back pain, hip pain, or plantar fasciitis.

However, it is unclear whether we should halt our training when we experience pain or keep pushing through it. The matter is complex because studies have shown that avoiding pain by being inactive is counterproductive, while overexertion is also not advisable.

Not Doing Enough

If we fail to exercise adequately when our bodies are weakened or recovering, we risk aggravating the situation. Insufficient activity may result in reduced blood flow to painful areas, muscle atrophy, stiffness in the affected areas, and inactivity-related mild depression. These consequences are highly undesirable, particularly when dealing with persistent pains such as knee pain, heel pain, hip pain, or plantar fasciitis.

Doing Too Much

If we exert ourselves excessively, we risk placing undue stress on injured or tender tissues, which can impede the healing process. It is common knowledge that running on a broken leg is unwise, and the same principle applies to back pain, ankle pain, plantar fasciitis, and similar conditions.

Mastering the ability to gauge how much to challenge our pain is a valuable skill which plays a significant role in resolving pain over the long term.

A Golden Nugget

I have a valuable piece of advice that has helped numerous individuals alleviate their uncertainty about how much weight to lift or how far to run.

“As a general rule, if you experience slightly more discomfort during or shortly after exercise, it is usually not a cause for concern. However, suppose your pain significantly intensifies after a particular exercise or movement and lasts more than a day. In that case, it is typically not a positive sign.”

While there may be exceptions to this loose guideline, it can assist in preventing you from encountering issues.

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Do We Need To Re-Evaluate How We Assess Back Pain?

A report from The Journal of the American Medical Association has concluded that Americans spend an estimated $380 billion annually on spine and joint pain treatment, with the use of MRI scans, narcotic painkillers, injections, and invasive spine surgery all growing by several hundred per cent. Yet, the percentage of people with impaired function due to back problems has drastically increased over the past two decades, even after controlling for an aging population. Many mainstream medical approaches to treating back pain are minimally effective at best and may actually be doing more harm than good. Unfortunately, in the majority of cases, mainstream medical practitioners aren’t even able to figure out what’s causing their patients’ pain, with a definitive cause only being identified in about 5-15% of people with back pain. The reductionist approach of attempting to fit every patient into a neatly defined box and calling it a day doesn’t work, and there’s no magic bullet. Pain is highly complex neurobiology that involves many different factors, and treating it needs to take the full picture of the individual patient into account.

As author and blogger Todd Hargrove, in Healthy Movements for Human Animals: An Evolutionary Perspective on Exercise, points out that we have a tendency to simplify the causes of back pain.

“When back pain suddenly shows up, we are tempted to blame it on the last minor stressor that affected it, such as a soft bed in a hotel. This is like blaming your bankruptcy on the last latte you bought before your account finally went into the red.” – Todd Hargrove.

So What’s The Solution?

The initial step to tackling pain is to locate a healthcare provider who is well-versed in pain science, willing to invest time in comprehending the root cause and values the patient as an equal partner.

Chiropractic care has been proven to be one of the best solutions for back pain. Chiropractic care is a holistic approach to back pain treatment. Chiropractors not only focus on the spine but also on the patient’s overall health and well-being. They may recommend lifestyle changes, such as diet and exercise, to help improve the patient’s overall health and prevent future back pain.

Additionally, it’s crucial to retain control over your health and avoid magnifying the situation. You are not fundamentally damaged, and your pain is not permanent; there is hope. Taking one proactive step at a time can make a significant difference.



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3 Ways To Treat Plantar Fasciitis

3 Ways To Treat Plantar Fasciitis

Plantar fasciitis is a real pain to say the very least, it is one of those conditions that both really really hurts and is really really inconvenient.

Plantar fasciitis is a painful and common foot condition that affects millions of people worldwide. It is caused by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot. The condition is often characterised by sharp pain and stiffness in the heel and arch of the foot, especially in the morning or after extended periods of inactivity. In this blog, we will discuss three ways to treat plantar fasciitis.

1. Stretching and Strengthening Exercises

Stretching and strengthening exercises can help alleviate the pain and discomfort associated with plantar fasciitis. Simple exercises, such as calf stretches and toe curls, can help stretch and strengthen the muscles and tendons in the foot and ankle, reducing the strain on the plantar fascia.

Other exercises that may be helpful include heel raises and toe taps. These exercises help to improve the strength and flexibility of the foot and ankle muscles, which can reduce the likelihood of developing plantar fasciitis in the future.

Here are some tricks you can try at home:

Plantar fasciitis trick 1 – Roll an ice bottle – Fill a plastic bottle with water, freeze it and roll the sore part of your foot back and forth for 15 minutes to reduce inflammation and slow down nerve impulses from the painful area.

Plantar fasciitis trick 2 – use a shakti mat – Buy yourself a shakti mat ( don’t be scared ) . You can start just by resting your foot gently on the mat while you sit on the sofa if it’s too sore to put pressure on it. Repeat every day for 5 minutes at whatever level of pressure you can handle and gradually increase pressure over time

Plantar fasciitis trick 3 – stretch your toes up – Point your toes firmly up towards the tip of your nose hold them stretch down through your heel ( like trying to make your leg longer between the hip & your heel ) hold the toes and heel stretch for 30 seconds then relax x 10 reps – repeat OFTEN.

2. Footwear Modifications

Wearing the right footwear can also help alleviate the symptoms of plantar fasciitis. Shoes that offer good arch support and cushioning can help reduce the pressure on the plantar fascia, reducing pain and discomfort.

Orthotic inserts, which are custom-made to fit the shape of your foot, can also provide additional support and cushioning, reducing the strain on the plantar fascia. Night splints, which keep the foot in a stretched position while you sleep, can also help to alleviate pain and stiffness in the morning.

3. Rest and Ice

Rest and ice are two simple and effective treatments for plantar fasciitis. Resting the foot and avoiding activities that aggravate the condition can help reduce inflammation and promote healing.

Icing the affected area for 15-20 minutes at a time, several times a day, can help reduce pain and inflammation. Ice can be applied using a cold pack, a bag of frozen peas, or a cold water bottle.


Plantar fasciitis can be a debilitating condition that affects your quality of life. However, with the right treatment, it is possible to reduce pain and discomfort and prevent the condition from worsening.

Stretching and strengthening exercises, footwear modifications, and rest and ice are three effective ways to treat plantar fasciitis. If you are experiencing persistent or severe pain, it is important to seek medical attention to rule out other potential causes of foot pain and to receive proper treatment. By taking care of your feet and using these treatments, you can reduce pain and discomfort and enjoy an active and healthy lifestyle.

If you want to look deeper into this issue and try to figure out what is causing your plantar  fasciitis or heel pain please feel free to get in touch. We take people through a process that starts with looking at the foot and how it is functioning when you walk and run. We aim to find preventative measures that can help with your pain both now and in the future.. we are in for the long haul.

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