What Nine Years of Strength Coaching Taught Me About Pain

Pain involves your brain. I won't get any more sciency than that, and I won't say, “It’s in your head.”

Birthday Hike Photo by Katie Dyer

I had an experience that made me understand this better, though. I woke up in the middle of the night in severe pain. It was on the right side, and I still have my appendix, so my partner at the time said we’d better go to the hospital.

In agony, I got in the car, and off we went. The pain kept getting worse until we drew closer to the hospital. Suddenly it eased. I thought, oh, brain, you understand we’re about to get help.

It turned out to be kidney stones. Those hurt. My nurses, who were mothers, said, “Yup, second to childbirth.”

I can’t know for certain why the pain eased on that drive. But now, looking back, I wonder how much it mattered that help was close. Feeling supported and reassured can change how we experience a difficult moment.

When Something Hurts

If a client says something hurts, I stop and listen.

If I am working out and pain flares, I do the same.

“No pain, no gain” is a bald-faced lie.

Pain deserves attention. It doesn’t always tell us exactly what’s wrong, but it’s worth pausing for. Breathe. Relax as much as you can. Stop or modify the movement that hurts. If the pain is new, severe, persistent, or you’re unsure, seek medical advice.

Back and Shoulder Pain

Low back pain is the most common pain complaint clients report. There can be many causes, and often no specific cause is identified. I encourage clients to get assessed rather than guess at what is wrong. Once we understand any restrictions or recommendations, I design a gradual core-strengthening program tailored to their needs.

Shoulders are next on the hit list. I have had many clients with shoulder injuries, both those who required surgery and those who did not. I have worked with clients before, during, and after physical therapy to support them in regaining strength and range of motion.

A client with a non-surgical rotator cuff injury was particularly diligent with her physical therapy exercises. We worked alongside her program. She reported that physical therapy restored her range of motion to shoulder height, and our work together helped her regain full overhead movement.

My Own Experience With Knee Pain

Arthritis is one possible cause of knee, hip, and other joint pain. I have a severe case in my right knee. I always joke that my left knee is 20 years younger.

I had been pain-free for a long time despite the disease. This summer, I entered a new phase, with pain at about a two-to-three level most days.

I backed off my plyometric work to give my knee a break. I continued strength training for the muscles above, below, and behind the knee, adjusting when needed. I continued my mobility work to maintain my range of motion.

Having pain didn’t mean I stopped moving. It meant paying closer attention to what I could do comfortably and what needed to change.

I ain’t not hiking. I did my annual birthday hike on Monday.

I am also waiting to see a doctor to discuss treatment options, including whether a cortisone or platelet-rich plasma injection might be appropriate. That would be a first for me.

Listen to your body. Don’t force your way through pain. Seek advice and treatment. Find the movement you can do and adjust as needed.

Strength training two to three times a week, adapted to your body and circumstances, can help you stay healthy, mobile, and strong.

The truth I’m training for is that pain is a signal worth pausing for.