Pain-Free Workouts: 10 Game-Changing Tips
As someone who dealt with 4+ years of on-and-off back pain, I understand the frustration of dealing with aches and pains. Let me share some tips that I find helpful for modifying squats while addressing discomfort. These are not listed in any order of importance. As you go though this list, ask yourself how you’d implement each of these tips into your own life/training.
If you find yourself unable to answer that question for any specific tactic, consider scheduling a quick call with me, to discuss your situation specifically.
10 Tips to Train Beyond Pain
1) Give Yourself Time.
It's important to recognize that addressing pain takes time. Don't fixate on a timeline, and be patient with yourself.
2) Do More of What Feels Good.
Focus on exercises, movements, or patterns that feel good. For example, if knee pain is causing issues with squatting, take advantage of this time to work on more hinging and/or hip-dominant exercises, like hip thrusts.
3) Modify the Setups
Modify the set-ups of your current exercises to avoid immediate irritation. Consider that reducing the range of motion can help move better and more controlled under load without creating more pain. Gradually increase the range as things improve.
4) Reduce The Volume.
Adjusting the total volume of work can help slow down inflammation/irritation. This means reducing the number of reps or sets with the patterns that are most irritating. Even just a few fewer reps in each set can make a difference in how negatively or positively your body responds.
5) Slow Down The Progression.
We get so used to progressing weekly. If you are dealing with pain (or recently recovered from pain), your body may need more time between each increase in reps, weight, or intensity. Instead of progressing weekly, consider progressing every 2 or three weeks for a while.
6) Fortify Your Warm-up
Add in exercises to prep specific muscles or joints, or do "lighter" sets of the main strength exercises before the working sets. So many folks want to rush through the warm-up, just to get to the "fun stuff." But if you can do the fun stuff without pain, then how fun is it?
7) Increase Rest Times
This will help reduce fatigue and irritability. Add an extra 30 seconds to your current rest times or aim for AT LEAST 1.5-2 minutes between sets.
8) Adjust Your Schedule.
Maybe you need a full rest day in between sessions, or fewer training sessions per week for a while to allow your body to catch up on recovery and put more energy/effort toward healing. Maybe you need to find a different time of day to train, when you feel more loose/limber or energetic and focused.
9) Eat More!
Eating more can provide energy and building blocks for the body to heal, grow or change on a cellular level. Even if you feel or think you are eating enough, remember that the body burns more energy/calories when healing.
10) Keep Track of How You Feel
Rate your discomfort on a scale of 0-10 after each session or after specific movements. Write it down in the notes on your phone or in a notebook. This information can help you see trends and make adjustments to your program.
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These tips are not definitive, but they have helped me and my clients modify our training to stay in the gym and get after it while addressing aches and pains.
If you need more help, check out my Beyond Pain 1:1 Coaching and Programing - a personalized program with 1-on-1 coaching that emphasizes corrective exercises alongside standard strength and accessory work.
Or, schedule a free consultation to discuss how we can work together to get you beyond the pain and back to living without hesitation.
Move beyond it!
Dr. Tyler Kallasy, PT, DPT, CSCS, PPSC
