It’s common to experience discomfort or vulnerability during certain movements. Whether you’re dealing with aches, pains, or niggling injuries, it’s essential to find ways to keep moving and build strength while addressing the issue. Let’s talk about how to keep progressing, even when something doesn’t feel quite right.
A Quick Reminder: I’m Not Your Doctor
Just to clarify—while I can offer some general advice, I’m not a healthcare professional. If you’re dealing with a serious injury or ongoing pain, it’s always best to consult with a doctor or physical therapist in person for a proper diagnosis and tailored treatment plan. The advice here is for those who are cleared to exercise but may still experience some discomfort or limitations that interfere with certain movements.
The Pitfall of Diagnosing Pain
It’s tempting to play detective when pain strikes, especially if it’s a new or mysterious discomfort. Think about how you might react if you catch a cold: you might Google your symptoms, consult a doctor, or even call a nurse hotline to figure out what’s wrong and what to do about it. You want clarity about what’s going on so you can address it properly.
But with training-related pain, the situation isn’t always so straightforward. For instance, two people could have the same type of injury—say, a slipped disc—but one might feel virtually no pain, while the other could be incapacitated by it. The way we experience pain can vary dramatically based on factors like sleep, diet, stress, or even external factors like the temperature around us.
So, while it might seem logical to identify the exact cause of pain—like a muscle imbalance or joint issue—doing so doesn’t always lead to an immediate solution. Even if you pinpoint the root cause, it doesn’t guarantee you’ll know exactly how to fix it, or how to alleviate the pain.
A Better Way: Scale Back to Build Back Up
Rather than obsessing over the exact cause of your pain, focus on how to keep moving as comfortably as possible to avoid further injury and continue building strength. For example, if squatting hurts, you don’t have to give up entirely. You can try modifying the movement: adjust your stance, reduce the load, switch to a different exercise that works similar muscle groups, or slow the movement down to focus on control.
Your goal is to become a “movement detective”—find a version of the movement that doesn’t cause you pain but still challenges you enough to build strength. This might mean temporarily adjusting your form, reducing intensity, or exploring variations until you find a way to move that works for you. The key is to keep progressing, even if it’s in a modified form, and eventually, when you’re stronger and more stable, you can return to the original movement with better results.
