Written by Tia Hills-Edge, Health and Fitness Coach
Tia Hills-Edge is known in the health and fitness space for her work in pain management, rehabilitation, helping with hormones, and fitness and functional movement for seniors. She founded Edge Power Personal Fitness in 2014, a private studio in the Dandenong Ranges of Victoria of Australia, and expanded into Online training in 2020.
As someone who has navigated the complexities of fibromyalgia alongside my extensive career in nursing and the medical, health, and well-being sectors, I've garnered a profound understanding of health management. My decades of professional and personal experience, coupled with in-depth study and collaboration with colleagues who share a passion for well-being, have shaped my insights and practices.
For those enduring chronic pain conditions, such as fibromyalgia, arthritis, or nerve-related pain, physical activity is often recommended to preserve mobility, bolster muscles, and boost overall health. However, the prevalent fitness philosophy of “pushing through pain” can be detrimental, particularly for long-term pain management. Training through pain isn't just uncomfortable; it's counterproductive, potentially leading to increased flare-ups, setbacks, and intensified symptoms.
1. Chronic pain vs. normal exercise pain
Individuals without chronic pain might experience transient muscle soreness or discomfort during exercise, a typical response to physical effort that generally resolves within a couple of days. Yet, for those of us with chronic pain, like myself, the body’s reaction to exercise is distinctly different:
Heightened pain sensitivity: Many with chronic pain conditions, including fibromyalgia, experience an amplified nervous system response, making even minor discomfort intensely painful.
Longer recovery time: Contrary to typical post-workout soreness, those of us with chronic pain might face prolonged recovery periods, sometimes lasting days or even weeks.
Potential for flare-ups: Overexertion can trigger severe pain episodes, disrupting the ability to maintain a consistent training regimen.
Ignoring these distinctions and enduring pain as though it were mere exercise discomfort can lead to unnecessary suffering and setbacks, making one wonder why they should even bother.
2. Overloading an already stressed system
Chronic pain often signals an overactive nervous system, keeping the body in a constant state of stress. From my own battles with fibromyalgia, I've learned that intense or excessive exercise can:
Increased inflammation: Excessive exertion might exacerbate joint or muscle inflammation rather than aid healing.
Trigger the ‘pain cycle’: Pain begets tension, which leads to more discomfort and fatigue, creating a vicious cycle that diminishes functionality and necessitates increased rest.
Drain energy reserves: Like many who suffer from chronic pain, I often experience fatigue, and overtraining can deplete energy levels further, complicating everyday activities.
Instead of making progress, pushing through pain can leave you feeling worse, both physically and mentally. Again, this is not the outcome we strive for when trying to figure out how to include exercise strategies in the life of someone who suffers from chronic pain.
3. Compensation leads to poor movement patterns
When training through pain, our bodies instinctively adjust to minimize discomfort, which can lead to:
Altered movement patterns, increasing strain on other muscles and joints.
Muscle imbalances, fostering long-term issues.
Increased injury risk, which can lead to further pain and setbacks.
For instance, in my own experience, attempting to avoid aggravating my fibromyalgia pain during workouts can inadvertently cause imbalances that lead to new pain points, muscle soreness, and postural issues requiring interventions from chiropractors and/or osteopaths.
4. Pain does not equal progress
For those of us with chronic conditions, the adage that “pain equals progress” is misleading. Controlled, low-impact activities can indeed help improve strength and function, but training through pain can:
Prompt frequent flare-ups, undermining overall consistency.
Cause mental burnout, making physical activity feel more punitive than beneficial.
Hinder long-term activity, as recurring pain dampens motivation.
For chronic pain sufferers, long-term consistency is more beneficial than short bursts of intense effort followed by forced rest due to flare-ups. The word here is consistency. That’s what we want for our pain sufferers: the ability to find a modality of movement and exercise that allows consistency, not intensity. That’s what I strive for myself. Consistent, non-negotiable days that I do my training but allow for the times I need to modify it due to pain.
5. A smarter approach to training with chronic pain
Based on my personal journey and professional expertise, I advocate for adaptive training methods that prioritize sustainable, gentle movement:
Listen to your body: Modify or halt exercises that cause pain beyond mild discomfort.
Focus on low-impact activities: Suitable activities like swimming, yoga, and tailored resistance training can build strength without excessive strain.
Pace your sessions: Opt for shorter, manageable workouts.
Incorporate rest and recovery, and seek guidance from professionals familiar with chronic pain to tailor your exercise plan.
Final thoughts
For those living with chronic pain, it's crucial to recognize that training through pain is often counterproductive. Sustainable fitness involves working harmoniously with your body's needs. Embrace gentle, mindful movements and proper recovery practices to significantly improve your quality of life. By understanding and respecting your body’s signals and differentiating between the need for complete rest and lighter exercise, you can enhance your daily function and manage pain more effectively, ultimately enriching your life.
I hope you are inspired to:
Embrace life beyond pain, and let your spirit soar.
You are more than your pain; live boldly, live fully, and
Step by step, reclaim your life beyond pain.
Read more from Tia Hills-Edge
Tia Hills-Edge, Health and Fitness Coach
Tia Hills-Edge is an Australian actress, personal trainer, and martial artist with a background in general and mental health nursing. She is passionate about helping individuals with chronic pain, injuries, hormonal imbalances, or weight management challenges unlock their body's true movement potential through exercise, fitness, and supportive nutrition. Tia is also deeply dedicated to seniors health and fitness, striving to help the aging population maintain youthfulness by preserving movement and muscle strength.
