"No pain, no gain." This mantra, chanted frequently in gyms, playing fields, and sports courts of all types, has become deeply ingrained in our American athletic psyche. While the sentiment suggests dedication, determination, and perseverance, as a sports neurologist, I've seen firsthand the devastating consequences of adhering to a 'no pain, no gain' philosophy while ignoring the brain's biologically designed and hard-wired signals to the body. I was recently quoted in a Parade Magazine article on this very topic, with a quote from actress Jennifer Aniston discussing her desire to go back in time and tell her younger self that it is absolutely possible to have gain, without pain. I agree! The ‘no pain, no gain’ sports-culture phrase is outdated and can be downright dangerous, setting athletes up for injury, burnout, and potentially long-term health consequences.
Pain is not an "enemy" to overcome; it's a crucial communication signal operated by the brain. Pain is your brain's way of telling your body that something is wrong. Ignoring pain is like silencing a fire alarm because you don't want to hear the noise. While athletes can expect discomfort during intense training, they should never ignore sharp, persistent, or worsening pain. Acute pain is often a warning sign of injury or the potential/threat that injury may occur. While "soreness" or "discomfort" may be a part of pushing yourself and/or aggressive exertion, you should avoid acute pain (especially if it is new and has a sudden onset). If acute pain is present, back off the offending activity. Assess whether it recedes/resolves and live to fight another day. If the pain persists or recurs, get it checked out by a qualified medical professional.
The "no pain, no gain" mentality can be particularly problematic from an overall health and wellness standpoint. Painful workouts indicate that an injury and tissue damage has occurred or is threatened/possible with ongoing activity. Painful exertion is not a good thing to repeatedly expose the body to. Also, the body needs periods of recovery – workouts or exercises that allow the body to heal and contribute to restoration. You won't reach your full potential in any given sport or athletic pursuit and could even set yourself back (for days, weeks, or months) by ignoring pain during workouts.
The nervous system is intricately involved in all aspects of athletic performance. Overuse injuries, like tendonitis or stress fractures, are often the result of repetitive strain without adequate recovery. Ignoring the pain associated with these injuries can lead to chronic pain conditions, nerve damage, and even permanent disability. Think of it like repeatedly bending a paperclip back and forth – eventually, it will snap.
Furthermore, the "no pain, no gain" mindset can contribute to burnout. Athletes who constantly push themselves beyond their limits without sufficient rest and recovery are at a higher risk of physical and mental exhaustion. This exhaustion can manifest as decreased performance, loss of motivation, sleep disturbances, irritability, and even depression. Burnout not only jeopardizes athletic careers but also impacts overall well-being.
So, what's the alternative to 'no pain, no gain?" A more nuanced, health-conscious, and scientifically sound approach is to listen to your body and understand the difference between healthy discomfort and harmful pain. Here are some key principles to consider:
- Distinguish soreness from pain: Mild, activity-related soreness can be standard as lactate increases during a workout. The sensation is usually gradually progressive, and the soreness/" pain" decreases when the activity (rep, set, etc.) is over.
- Know your body: Pay attention to the signals your body sends you. Learn to differentiate between the usual aches and pains associated with training and the warning signs of injury.
- Respect the recovery process: Rest and recovery are as essential as training. Your muscles and tissues need time to repair and rebuild after intense exercise. Prioritize sleep, nutrition, and active recovery strategies like light stretching or massage. Remember, recovery is not a sign of weakness, but a crucial part of your journey towards peak performance.
- Progressive overload: Gradually increase the intensity and duration of your workouts. Doing so allows your body to adapt and strengthen without overloading it all at once. This approach not only prevents injury but also ensures steady progress, making your training more effective and rewarding.
- Seek professional help: If you're experiencing pain, don't hesitate to consult with a sports medicine physician, sports neurologist, physical therapist, or athletic trainer. Remember, you're not alone in your journey. Early diagnosis and treatment can prevent minor injuries from becoming major problems later, ensuring you stay on track towards your goals.
- Focus on quality over quantity: It's not about how much you train but how effectively you train. Prioritize proper form and technique over plowing through set workout schedules.
- Embrace a balanced approach: Athletics should enhance your life, not consume it. Maintain a healthy balance between training, rest, and other activities you enjoy.
The "no pain, no gain" philosophy is a relic of the past. Modern sports science emphasizes a more holistic and individualized approach to training. By prioritizing injury prevention, listening to your body, and respecting recovery, you can achieve your athletic goals without sacrificing your long-term health and well-being. Remember, true strength comes not from ignoring pain but understanding it and responding appropriately. A healthy athlete is a successful athlete and respects the harmonic balance between overall health and athletic accomplishment.
Sources:
https://www.uclahealth.org/news/article/no-pain-no-gain-training-too-hard-can-have-serious-health
https://www.dukehealth.org/blog/no-pain-no-gain-not-best-medicine
https://www.ucihealth.org/blog/2019/04/no-pain-no-gain
Dr. Williams’ email answers provided on 1/13/25.