Posts

Should I Train If I'm In Pain?

Should I Train If I’m In Pain?

/in , , , , , , , /by

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.

Share This Entry

Facebook
Twitter
LinkedIn
Pinterest
Reddit
Tags
ankle ankle pain back pain Chiropractic Treatment Chiropractor chronic headaches custom orthotics exercises hand pain headache headaches headache treatment hip pain Migraine Migraine headache migraine treatment neck pain neck pain treatment orthotics pain pain clinic Pain Management Pain relief pain treatment patient personality assessment Plantar fasciitis posture rehabilitation shockwave therapy Shoulder injury Shoulder Pain sinus relief Spinal manipulation tension headache wrist pain

Recent Articles

Should I Train If I’m In Pain?

The matter of ‘Should I train if I am in pain’ is complex because studies have shown that avoiding pain by being inactive is counterproductive, while overexertion is also not advisable. So what should we do?

Read More
Toby Hall April 26, 2023

How Can A Chiropractor Help Me?

When you hear the word ‘chiropractor’ you most probably associate it with ‘back or neck pain’. Most Individuals who have never sought chiropractic care before are often surprised to discover the extent to which a chiropractor can help with other issues that can improve their overall well-being

Read More
Toby Hall April 25, 2023

Back Pain From Cycling?

Putting in long hours on the bike is an excellent way to keep your body in top condition, improving your cardiovascular system and building up your quads. However, extended periods of crouching over the handlebars can be tough on your back.

Read More
Toby Hall April 25, 2023
Back Pain From Cycling?

Back Pain From Cycling?

/in , , , , , , /by

Why is my back sore from biking?

Putting in long hours on the bike is an excellent way to keep your body in top condition, improving your cardiovascular system and building up your quads. However, extended periods of crouching over the handlebars can be tough on your back.

While biking is undoubtedly healthier than sitting at a desk all day, the reality is that you’re still stuck in a stationary sitting position. This positioning tilts your pelvis forward, causing your lower back muscles to strain and shortening the muscles in your anterior hip, like your hip flexors and quads. When these muscles become too tight, your glutes don’t function properly, creating a two-fold problem: tightness in the front and weakness in the back.

The good news is that you don’t have to endure back pain as a regular part of your daily routine. You don’t have to rely on painkillers and anti-inflammatories to relieve the pain, and you don’t have to avoid cycling altogether.

Here are two things you can do to reduce the stress on your back and ,hopefully, get you back (no pun intended) to cycling, pain free.

Streeeeetch

To alleviate cycling-related back pain, it is crucial to stretch the muscles in your hips as a first step.

Tight hip muscles can lead to lower back pain, as they can cause imbalances in your pelvis and spine. By stretching your hips, you can reduce the strain on your lower back and prevent pain from developing.

One effective stretch for cyclists is the wall lunge. Begin by facing away from a wall, placing your left foot entirely vertically on the wall and your right foot far enough back to create a slight amount of hip extension in the rear leg. Keeping your left foot on the wall, drop your left knee straight down and straighten your torso to stretch your left quad and hip flexor muscles. Hold this position for 30 to 60 seconds, and then switch sides.

Get that bike appropriately fitted.

Having an improperly fitted bike can affect back pain in several ways

  1. Increased Stress on the Spine: When your bike is not fitted to your body, it can cause you to adopt an uncomfortable or unstable position on the bike. This can increase the stress on your spine, which can lead to pain or discomfort in your lower back.
  2. Poor Spinal Alignment: An improperly fitted bike can also cause poor spinal alignment. When your bike is not fitted to your body, it can cause you to arch your back or slouch, which can put your spine in an unnatural position and increase the strain on your lower back.
  3. Overuse Injuries: An improperly fitted bike can also lead to overuse injuries in your spine. It can cause you to pedal with an unnatural motion, which can increase the stress on your spine and lead to overuse injuries over time.
  4. Disc Problems: An improperly fitted bike can also lead to disc problems in your spine. It can cause you to experience shocks and vibrations that can damage the discs in your spine and cause pain or discomfort.

To prevent back pain while cycling, it is important to have your bike properly fitted to your body by a professional bike fitter. This can help to ensure that your spine is in a natural and comfortable position while cycling, reducing the risk of developing back pain or other spinal problems.

When should I see a Chiropractor?

Despite your best efforts to avoid back pain, there may be instances where your chiropractor’s expertise is necessary to provide additional relief. So, how do you know when your discomfort warrants professional attention? Listen to your body, particularly the day after. Cyclists should be cautious if your back pain persists for more than a day after cycling or if you experience pain or weakness radiating down one or both legs.

It’s essential to bear in mind that cycling should not be painful, and pain is not normal. By adhering to these recommendations, you can reduce the frequency of cycling-related injuries that we frequently encounter at City Chiropractic.

Share This Entry

Facebook
Twitter
LinkedIn
Pinterest
Reddit
Tags
ankle ankle pain back pain Chiropractic Treatment Chiropractor chronic headaches custom orthotics exercises hand pain headache headaches headache treatment hip pain Migraine Migraine headache migraine treatment neck pain neck pain treatment orthotics pain pain clinic Pain Management Pain relief pain treatment patient personality assessment Plantar fasciitis posture rehabilitation shockwave therapy Shoulder injury Shoulder Pain sinus relief Spinal manipulation tension headache wrist pain

Recent Articles

Headaches, ‘A Pain In The Neck’?

Have you ever heard of the term ‘cervicogenic headache’? If you were to consult the International Society for Headache Research, you would discover a category of headache known as ‘cervicogenic headache’, which essentially means a headache caused by issues in the neck and its tissues. It’s more common than most people, including doctors (but probably not chiropractors), might expect.

Read More
Toby Hall April 18, 2023

Can A Chiropractor Fix My Shoulder Pain?

Shoulder pain is a common issue that affects millions of people worldwide. Here at City Chiropractic, shoulder pain is something we are well versed in dealing with. Shoulder pain can be caused by a variety of factors, including injury, repetitive strain, or underlying medical conditions. When it comes to treating shoulder pain, chiropractors can offer a non-invasive, drug-free alternative to traditional medical treatments.

In this blog, we will discuss the causes of shoulder pain and how chiropractors can help relieve it.

Read More
Toby Hall April 17, 2023

A Century Of Treating Back Pain

Back pain in the early 20th century was commonly attributed to ‘rheumatism’, with little explanation provided in clear biomechanical terms. However, given the World War and the subsequent devastation wrought by the Spanish flu, it is clear that there were more pressing matters on people’s minds at that time.

Read More
Toby Hall April 17, 2023