I am not a doctor, but a fitness professional. I cannot diagnose or treat any illness or disease. The content offered on this blog is for informational purposes only. Please consult with your physician before embarking on a new fitness regimen. If you believe you have or are at risk of sustaining an injury during exercise, connect with a medical professional.
You'll often hear instructors say (and I'll admit, I've said it), "Discomfort is ok. Pain is not."
That's all well and good, if you know what the heck it means! Pain and discomfort are sensory responses to stress (physical or emotional) put on the body. Stress is not always bad! In fact, we need a little bit of stress to keep our muscles and joints in optimal condition. Too little stress and body tissues atrophy, but too much stress and body tissues begin to degenerate.
So, how can you tell the difference? Let's start with what pain and discomfort are. Pain and discomfort are sensation. Sensation is a communication tool between your brain and your body. Just like any message you read or hear, it's important to understand how to receive the information being sent, and more appropriately, translate the message correctly. For most of us receiving the message is easy. We feel sensation and know that something is uncomfortable. However, just because something is uncomfortable does not necessarily mean you're in dangerous territory. This is why correctly translating discomfort and pain becomes very important in exercise. Here are some helpful tips to understand the difference.
Some common indicators of discomfort (i.e. proceed with caution):
- Sensation dissipates quickly after ending a posture or exercise
- Sensation feels dull and builds with the volume and duration of exercise
- Sensation is not overwhelming your ability to breathe or speak
Some common indicators of pain (i.e. stop):
- Sensation presents itself quickly, overwhelms your ability to speak, breathe or maintain alignment
- Sensation is sharp, shooting, tingling or electric
- Sensation stems from improper form
- Sensation lingers for several hours or days after exercise
- Sensation is seems spread down your back or extremities
Of course, caution is always best when you feel concerned about an exercise. Give yourself the benefit of the doubt if you are nervous about a posture or exercise that seems far outside your limits. Take modifications or ask your instructor for another option. Exercise and your Yoga practice will always be there for you, and common sense can be your best defense against an injury.
Practice safely and respect your edge, yogis!
I've am currently pursuing an advanced yoga certification (500hr) through Wild Abundant Life. The master teacher is Deborah Williamson, and she is fantastic. I knew I was ready to grow and I wish this was a decision I made sooner! But, as with any new endeavor there's a wave of emotion: excitement, doubt, fear, pride. Above all, curiosity!
Curiosity is your best friend when pursuing anything new or foreign. Trainings always remind me of what I don't know and that there's so much still to learn! I used to fear this sensation of not-knowing. But, now I embrace it. Not-knowing right now, means there's opportunity to know more tomorrow and the day after that. I've settled in to a career of life-long learning. That for me, makes all the difference in how I approach every day.
Here are some way that being curious helps:
A curious brain, is a brain on fire. According to the Journal of Personality and Social Psychology, a novel interest in knowing more stimulates critical thinking skills, increases IQ and elevates your problem solving skills. You can train your brain to do more and think better by taking an active interest in mini-mysteries.
A curious brain is a healthy brain. Scholarly writings from Psychology and Aging suggest that curious behavior throughout your life can slow degeneration in old age. Additionally, some studies have shown a link between curious brains and lower instances of diabetes and hypertension. While this may not be a direct, causal link, it may be that those who are inherently more curious about life, and their health, will take an active role in researching and understanding disease and prevention.
A curious brain is a happy brain! Encountering new endeavors and being open to the experience has a high impact on our happiness. Harvard researcher, Daniel Gilbert, PhD, also cites our ability to accept and find joy in stumbling upon opportunities as a key indicator in happiness. Dr. Gilbert suggests that the more open we are to unexpected circumstances, the greater satisfaction we will find, even above accomplishing goals or activities that are planned.
These and so many more, are reasons why I stay open to the process and limit my expectations. Every training is a dive into uncharted territory for my brain, and I wouldn't have it any other way.
So, what else? Who knows! And, I love it.
Stumbling on Happiness (Knopf, 2006)
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