Good Pain Vs. Bad Pain

It's well known and expected for athletes to experience some pain and discomfort when training andparticipating in their chosen sport/activity. Although we all want results and we want them fast, it is soextremely important that we always listen to our bodies; before, during, and after exercise. I'm sure many ofyou have heard or may even stand by the saying "no pain, no gain." However, taking this statement too seriouslycan result in orthopedic injuries. By knowing the difference between good pain and bad pain, we can stay safeand aware of what is best for our bodies.

In order for muscle strength to grow, the muscle needs to undergo an increase in stress rather than stickingto what the muscle is used to. This stress is usually recognized as the burn we feel during the activity. Thismild burn is known as the good pain that one should encounter and should be temporary, subsiding soon afterthe workout ends. The most common type of good pain is called delayed on set muscle soreness (DOMS). This happens24-48 hours after challenging a muscle or muscles with exercise. DOMS is completely normal and usually means that

your muscles are remodeling and becoming stronger. This soreness can be pretty tender to touch and usually is spreadout over a large area. This moderate muscle pain can be quite encouraging to us, knowing that we are in fact workingthat muscle and are on the right path to great fitness!  

Although slight pain is normal and something that should occur during and after our workouts, it is crucial that wecan differentiate moderate muscle soreness and muscle overuse or injury. If soreness starts preventing one fromperforming daily activities correlated with living and work, then there is a problem. If the muscles, tendons, ligaments,cartilage, and bones of the body see stress too fast they can't respond successfully, and could start to fail. Whenthis takes place each tissue reacts differently, resulting in bad pain. The most common type of pain is said to bejoint pain. When pain happens in the joint rather than the muscle, that is our body trying to tell us that somethingis not right. For example, pain in the knee rather than the quadriceps. If the pain is sharp and sudden, it's best tostop what you're doing and have it checked out by a doctor. Another type of a pain that should not be ignored is knownas radicular pain. This pain shoots from one area to another; for example pain shooting down your arm or your leg. Themost common type of radicular pain sciatica, which radiates along the sciatic nerve down the back of the thigh and calfinto the foot.

If you ever start to experience reoccurring pain, or if you can't decide if it's good pain or bad pain, it never hurtsto go get it checked out!

Always listen to your body, be smart, and work towards those goals!!

 The authors：

Olivia Rodrigues is a recent graduate from Dean College, where she received her Bachelor of Arts degree in dance. At Dean she was a member of all three dance teams; jazz/contemporary, hip hop, and tap. Olivia is a third year UDA instructor, dance judge, and has choreographed for many high school and college dance teams.