Most people take the statement "no pain, no gain" literally, and the end result is usually injury. But what exactly is good pain, and what is bad pain? This question comes up a lot, and it's very important for us to be able to distinguish between the two in order to avoid hurting ourselves.
Good Pain
The most common type of good pain is DOMS, or delayed onset muscle soreness. This is usually what we feel after a hard workout or strenuous exercise that we're not used to doing. You should feel this soreness in the body parts that were targeted during your workout, and typically, it is felt in the belly of the muscle one or two days after exercising. It may be tender to touch and feel tight and achy, and it may last for up to a week. Exercising causes microtears in the muscles worked. The muscles remodel and repair themselves to become bigger, stronger, and more efficient (which is a good thing). In this case, "no pain, no gain" holds true, as the muscle is being damaged and then rebuilt.
On the contrary, if you do a whole bunch of sit-ups and your neck and back feel sore, it's an indication that your execution was off. Correct your form, and make sure that the proper part of your body is being worked in order to prevent injury. Do not sacrifice your form just to continue the exercise! Also consider the location of the pain: is it equal on both sides, or is it only on one side? DOMS should feel the same on both sides. Be more aware of one-sided pain, which could be a sign of bad pain.
Bad Pain
Sharp and localized pain or any sudden cracking and popping signifies bad pain and is a warning sign that the injury is more serious. There are several common types of bad pain:
Joint pain
When pain occurs in a joint (i.e. knee) rather than a muscle (i.e. thigh), the body is trying to tell you that something is not right. If you experience joint pain while working out, do not try to work through it. Joint pain can be an indication that your muscles aren't absorbing the forces properly and that everything in and around the joint are absorbing too much force. If the pain is sudden and sharp, just stop and have it assessed.
Radicular pain
Radicular pain is pain that shoots from one area to another (i.e. from your neck to your shoulder or from your back to your toe). There may also be some associated numbness and tingling. This is an indication that there is pressure or trauma to your nerves and warrants a stop to your exercise or activity.
Increasing pain
Any type of pain that progressively worsens or increases during an exercise is bad news. Many types of repetitive/overuse injuries are as a result of a muscle compensating for another part of the body that has become inactivated or weakened. An example is someone who pulls a muscle in the low back or hamstring due to weakness of the glutes.
Pulled muscle (sprain/strain/tear)
If you feel a sudden tightening of a muscle during your workout, you may have pulled a muscle. Take a break from that particular activity and see if it eases. Remember to incorporate warm-ups, cool-downs, and stretching before and after you exercise in order to keep your muscles limber and flexible.
It is a good idea to assess your pain to see whether it is "good" or "bad" or whether it is new or recurring. If you are still unsure, make sure you seek a professional to help you diagnose the cause of the problem to prevent injury or further damage to your body. With proper guidance, your symptoms can be brought under control or eliminated.
