Red Flags With Exercise
New England seasons mean ever changing temperatures, outfits and coffee orders. Additionally, with seasonal changes comes activity changes. As September arrives, kids return to school and adults often return to a more consistent exercise routine as compared to summer months. With any change or increase in activity level we would expect pain and soreness, but how can you be sure what you’re feeling really is just soreness and not something to be concerned about? I’m going to discuss red flags to watch out for. Red Flag pain means your body is sending you a warning that if ignored may lead to injury, time away from workouts and stunted progress.
Pain that increases the more you do a movement
If you notice worsening pain with every repetition of a movement your body may be warning you that this movement or the way you are performing the movement is causing repetitive stress likely to cause damage or injury. Pain that decreases or does not worsen with repetition poses as no threat!
Increased stiffness or loss of range of motion with repetition
Our bodies love to move, with movement should come increased mobility or ease of movement. You should NOT notice a loss of range of motion or develop an increased sensation of stiffness during the movement or following the completion of that exercise.
Persistent pain > 30 minutes after stopping the movement.
To experience pain is normal, loading tissues can be uncomfortable, however, you should notice pain levels return to baseline rapidly (meaning less than approximately 30 minutes) after you stop the movement that caused the pain.
Example Case
A recent patient “John” contacted Maine Ascent because he noticed knee pain while performing squats at the gym. John stated he became concerned when the pain lingered the rest of the day after his gym session. When evaluated John reported 0/10 knee pain at rest. As we assessed his squatting he reported 2/10 pain by the fourth repetition and by repetition ten he had 5/10 knee pain and reported a tightness sensation in the front of his knee with bending. John was right to be concerned about the pain he was experiencing, his symptoms were indicative of a mechanical injury. The good news for John was he got in for diagnosis and treatment quickly, learned and implemented the tools necessary to allow him to continue with his gym program including squats without red flag warnings.
Don’t ignore red flags! Contact us for a free 20 minute initial consultation if you are experiencing or have any questions about red flags.
