No Pain No Gain… Not Necessarily

No Pain No Gain… Not Necessarily

You have done it! You have made the commitment to be healthier and stronger and have engaged in a regular workout routine. Step one is done! Pat yourself on the back, tighten your tennis shoes, and get ready for the optimal fitness results you have always desired!

Whether you are a gym rat or prefer aerobics classes, the American Posture Institute wants you to get the most out of your workout. To achieve the results you desire, you must consider the effect that your posture has on your exercise performance. Smart athletes know the phrase “No pain, no gain” is not necessarily true. Though it is common to feel muscle soreness after a workout (often up to two days post workout), it is important to differentiate pain associated with muscle soreness and postural degeneration.

Weak Posture: the culprit of common gym injuries. Don’t let this be you. Avoid these common workout-related injuries by being Form Focused.

1) Strengthen your core. The primary cause of exercise-related injuries is weak core musculature. A weak core is synonymous with weak posture. When the deep abdominal muscles have more bulge than strength, the spinal alignment is inadequately supported. Lack of core strength makes the athlete susceptible to injury, often low back pain.

2) Don’t do too much too fast. Although motivation is great, it is also important to listen to your body. For athletic longevity it is better to be Form Focused than have the No pain, no gain mentality. When beginning a new workout routine consult a personal trainer of how many repetitions you should do per exercise. Start there, then gradually increase weights.

3) Lift with intention. Always lift weights with intention, not lethargy. When re-racking weights, for example, take time to lift correctly. Bending at the waste with a rounded spine to pick up a weight is a very common way to cause serious strain to the lower back, or even a disc herniation. Don’t be careless, your posture is important even when transitioning weights between sets.

You have made the commitment to get in shape. Now set yourself up for success, not burnout. You will have your posture the rest of your life; take care of it now, so it can support you in the future. No pain, no gain?… not necessarily.

Written By:
Dr. Krista Burns DC, DRHA, CPEP, CPS
Doctor of Chiropractic
Doctor of Health Administration
Certified Postural Specialist
Co-Founder American Posture Institute

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