Last week’s blog delved into the analogous nature of food poisoning and chronic pain. While they are two seemingly contrasting conditions, they share some common threads. And as quick as today’s day and age can be to try and tie definitions to every condition, pain is an incredibly complex and nuanced experience with no definition that can clearly encompass and define everyone’s experience with it.
However, knowing some of the mechanisms that play a role in chronic pain can help us begin to address it. Now that some of the mechanisms surrounding chronic pain have been addressed (see last week’s blog), what are some of the ways Made 2 Move addresses this pain in PT?
How Do We Address Pain in PT?
First, we do the detective work with a thorough evaluation to decipher the signals.
Pain IS a useful signal - but now we have to figure out what it means and what to do about it, based on a ton of info (this is why we ask you so many questions).
Next, it's graded exposure, slow progression, and working our way up to doing previously painful movements over time, so that we build a BANK of positive experiences to outweigh the negative ones.
AND - we do everything in our power to make it positive + individualized because everyone’s pain experience is going to vary.
The 3 main goals when reintroducing movements...
Muscular fatigue, not intolerable pain
Use weights that make your muscles feel tired, but don’t cause heightened pain during the movement or the day after. Tolerable discomfort and/or soreness IS okay. Just make sure it's not leading to intolerable discomfort the next couple of days. Keeping a journal that tracks pain levels + accompanying movements, sleep, food, etc. for that day can be helpful here in identifying certain “triggers” or links that exacerbate your pain.
A POSITIVE movement experience
Meaning that this builds UP your confidence and your capacity. AKA - stay within your growth zone, don't start doing crazy new movements, volume, or weights every single day, and further aggravate the system.
Start by sprinkling in exercises throughout the week as a main lift, warmup, or accessory piece! Slowly build up (weight, reps, times per week, etc.) over time.
A CONSISTENT part of your weekly routine
Doing them once is like doing them never. To get the best results and truly build up back strength and resilience, you gotta be consistent!
Empowering Recovery and Deciphering Pain's Code
One bad food doesn't mean that all food of that kind is bad for me. One bad break up doesn't mean that all relationships are going to end in turmoil. Pain during deadlifts doesn't equate to deadlifts being bad or harmful for you.
All it takes is one negative experience to make you nervous and want to avoid that thing all together. It's human nature to avoid things that previously caused us discomfort.
Our nervous systems were designed to protect us, but if we listen to them too much, we may become even more sensitized, have more pain, avoid things, and this avoidance really affects our lives. This is what can happen when we let pain always dictate our actions.
If you've had pain or a negative experience with a certain movement, you're not doomed, it's just important that we address it so that it doesn't become something you're chronically sensitized to. What's important is that we decipher those signals - because pain IS a useful signal, and with PT, we get to decide what it means and what to do about it.
By fostering positive movement experiences, physical therapy can disrupt the cycle of fear and avoidance, restoring confidence and functionality. Whether it's deadlifts or running, success hinges on a gradual, mindful approach—one that prioritizes building a repertoire of affirmative encounters.
One sour meal doesn't render an entire cuisine off-limits. Similarly, one painful experience doesn't condemn an activity to perpetual avoidance. By demystifying pain and embracing a proactive approach to rehabilitation, individuals can rewrite their narrative, reclaiming control over their bodies and their lives. Reach out to frontdesk@made2movept.com to get set up with one of our PTs today!
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