Can’t get to sleep because of back pain? Avoiding walks from a dodgy knee? One in four people have been prevented from exercising because of pain – but staying sedentary isn’t an option (and will only make it worse). Get moving with these expert tips on managing your pain with fitness
Words: Amy Dowrick | Images: Shutterstock
Pain gets in the way of exercise and movement for many people, and according to a new research poll from Combogesic, pain is preventing 25% of us from exercising – and 28% of us just from walking.
But pain doesn’t just get in the way of exercise – it can also affect other day-to-day activities. Just under a third of Brits say pain has made sleeping difficult, and 37% claim that it makes it harder to even get out of bed. 36% reportedly struggle with housework, and 23% even find it difficult to go shopping.
But what’s worse is how it makes people feel. It’s reported that 43% of us feel stressed and anxious all thanks to the difficulty that living with chronic pain can bring. So how can it be managed before it starts to take over daily life?
“Exercise and movement are a key part of a healthy lifestyle, so it’s important that pain doesn’t get in the way,” says pharmacist Mark Burdon. “But, in the same breath, we need to move safely.”
How to move safely when dealing with chronic pain
Mark and Dr Nisa reveal some of the most common sporting injuries affecting Brits, and how to tackle the challenges.
Shoulder pain from swimming or racquet sports
“The shoulder is highly mobile, making it vulnerable to overuse injuries, particularly with sports like swimming, padel or tennis,” explains Mark.
Repetitive movements can irritate the shoulder joint, especially if your technique is not quite right – and the study found that 15% of people have felt pain in their shoulders, while 18% experience pain in their arms.
To avoid past sporting injuries causing issues, Mark recommends warming up your upper body with stretches and mobility exercises, focusing on your technique to help avoid injury flare-ups.
Knee pain from high-impact exercise
Running or jumping workouts can lead to sore knees, which are often more likely if you have weaker leg muscles, impacting your joints.
“Knee pain frequently comes down to poor load management or muscle imbalances, especially around the quads and glutes,” says Dr Nisa. “It’s wise to work on strengthening these supporting muscles. Plus, check that for whatever exercise you are doing, your positioning, technique and routine is correct.”
To manage symptoms, Dr Nisa recommends also avoiding any sudden spikes in exercise intensity as this can lead to pain as your body simply isn’t ready.
Calf strains from running
Although a fresh morning run can be a great way to clear the mind, if you haven’t gone for one in a while or you’re increasing the distance too quickly, it can overload your calf muscles.
“Calf strains can occur when muscles simply aren’t prepared for the load,” says Mark. “With this in mind, build running mileage gradually, always warm up properly and include calf strengthening exercises in your routine such as calf raises.”
Lower back pain from weightlifting
It’s not new information that hitting the gym for muscle training can do your body a world of good – but doing so with incorrect technique or lifting weights that are too heavy can place strain on your lower back.
“Most lower back issues we see in the gym are technique-related,” says Mark. “I recommend lowering the weights and getting help from a trainer to master your form before increasing weights – and don’t be afraid to scale back!”
So, while you might want to sit tight and get cosy this nippy season, keeping it moving will ensure you can get back to your normal routine – in and out of the gym – in no time. “It’s important that we don’t let pain get in the way,” adds Dr Nisa. “Whether it’s back, leg or foot pain or issues with the shoulders, taking steps to prevent pain, but also to reduce pain when we do get it, will ensure that we can enjoy being active.”
Dr Nisa is a London-based GP who appears regularly in the media discussing a wide range of health topics. She has a specialist accreditation in the medical management of overweight and obesity. For more information visit whitegiraffe.clinic
Mark is a practising community pharmacist and developed a successful chain of local pharmacies in the north-east of England. He has been active in pharmacy governance both nationally and internationally. For more information or to get in touch visit linkedin.com/in/mark-burdon