Experiencing pain during exercise: Should I continue or stop? How to distinguish between 'good soreness' and 'bad pain'?

Hey, that's an excellent question, and it's a major concern for many people just starting out with serious exercise, especially those getting into Pilates. Honestly, not being able to tell the difference can easily lead to injury or, conversely, to being too afraid to push your limits.

Based on my experience, it's not that complicated. Just remember one golden rule: Any sharp, acute pain that makes you suddenly flinch during exercise – stop immediately! Don't try to be tough.

Let me break down how to be a "smart" exerciser who truly understands what their body is telling them.

How to Differentiate Between "Good Soreness" and "Bad Pain"?

You can think of them as two different kinds of "messengers":

1. "Good Soreness" - The "Growth Echo" of Your Muscles

This actually has a professional name: Delayed Onset Muscle Soreness (DOMS). It's like your muscles telling you: "Hey, yesterday's workout was spot on, and I'm getting stronger!"

Its characteristics are clear:

• When does it appear? Not during the workout, but 12 to 48 hours, or even up to 72 hours, after the exercise, reaching its peak. For instance, if you trained legs on Monday, you might wake up on Tuesday or Wednesday morning with incredibly sore thighs, needing to hold onto the banister to go downstairs.
• What does it feel like? It's a diffuse, dull, aching, or throbbing sensation. It feels like the entire muscle group, such as the entire front of your thigh or your whole glute, is sore, rather than pain in one specific "spot."
• What happens if you move? Interestingly, when you first start moving, you might feel a bit stiff and sore, but after a mild warm-up or walking around, this feeling will actually subside somewhat.
• How to handle it: This is a good thing! It means your muscles were effectively stimulated. You can do some gentle stretching, go for a walk, use a foam roller for myofascial release, or take a warm bath – all of which can help relieve the soreness. You can continue to work out, but if the soreness is intense, you might want to train other body parts and allow the sore muscles to rest.

2. "Bad Pain" - Your Body's "Red Alert"

This is your body screaming: "Stop! Now! Something's wrong here!" This is typically a sign of injury and should never be ignored.

Its characteristics are also very distinct:

• When does it appear? Mostly suddenly during the exercise. For example, you perform a movement, and suddenly a certain area feels like it's being poked with a needle.
• What does it feel like? It's sharp, stabbing, burning, tearing, or even a numb sensation. It's completely different from the diffuse soreness mentioned above.
• Where is it? The pain is usually very localized; you can clearly pinpoint the exact "spot." Be especially wary of pain in your joints (wrists, knees, ankles, shoulders, lower back).
• What happens if you move? It won't subside; instead, it will worsen with movement. If you try to repeat the action, the pain will immediately reoccur or intensify.
• Possible accompanying signs: There might be a "pop" sound, a feeling of joint instability, restricted range of motion, or quick onset of redness and swelling.
• How to handle it: Stop immediately! Do not perform any movement that triggers this pain. Remember which movement triggered the "bad pain." Then, you can apply the R.I.C.E. principle for initial treatment:
  • R (Rest): Stop exercising.
  • I (Ice): Apply an ice pack wrapped in a towel to the painful area for 15-20 minutes.
  • C (Compression): If there's swelling, you can use an elastic bandage to gently compress the area.
  • E (Elevation): Elevate the injured body part. For example, if your ankle is injured, sit with your foot propped up.

If the pain is severe or doesn't improve after a few days, you must see a doctor or physical therapist. Don't try to self-diagnose.

A Few Tips for Pilates Practitioners

Pilates is an exercise heavily emphasizing "control" and "precision." In Pilates, "bad pain" often indicates:

1. Your form is incorrect. For instance, during an abdominal exercise, your abs should feel sore, but you experience sharp pain in your lower back or neck. This likely means your core isn't engaged, and your back or neck are "compensating."
2. You've exceeded your current control capacity. For example, attempting a flexibility exercise and overstretching forcefully can lead to a pulled ligament or muscle.

Therefore, in a Pilates class:

• If you feel "bad pain," inform your instructor immediately. A good instructor will help you adjust your posture or give you a modified, regressed exercise.
• Pay attention to how your muscles feel. If the instructor says an exercise targets the glutes, you should feel a burning or aching sensation there. If not, or if you feel sharp pain elsewhere, communicate it right away.

To Summarize

Remember, fitness is about making your body healthier, not fighting against it. Learning to listen to your body's signals is a more crucial skill than mastering any high-level exercise.

Wishing you safe and effective workouts!