How to exercise through pain
Exercise is an integral part of a healthy lifestyle but it's not uncommon to experience some degree of discomfort or pain during or after a workout. It's important to understand how much pain is too much and when it's time to take a step back. In this blog post, we at Base Camp Chiropractic and Sports Rehab (@base.camp.doc) will share with you a useful concept: The Rule of 10, a strategy that can help you manage pain while staying active.
The Rule of 10 Explained
The Rule of 10 is a simple guideline that can help you avoid flare-ups and keep you on track with your fitness goals. It involves adding together your effort intensity and pain level, aiming to keep the total at or below 10. This way, you can continue exercising while managing your pain levels.
The Rule of 10 in Action
To better understand how the Rule of 10 works, let's look at a few examples:
Knee pain:
If your knee pain level is 3/10 and your effort level is 7/10, the total is 10/10. This is within the limit.
Hip pain:
If your hip pain level is 6/10 and your effort level is 4/10, the total is 10/10. Again, this is within the limit.
Shoulder pain:
If your shoulder pain level is 2/10 and your effort level is 8/10, the total is 10/10. This is acceptable according to the Rule of 10.
Back pain:
If your back pain level is 4/10 and your effort level is 6/10, the total is 10/10. This is an acceptable level of discomfort and effort.
Staying Active While Managing Pain
The Rule of 10 is a strategy that can help you stay active and continue exercising even while dealing with pain. It's all about balancing your effort levels with your comfort levels, allowing you to push yourself within safe limits.
We want to give credit to Ben Cormack (@corkinetic) for putting this concept out. It's a practical way to measure and manage your pain levels during exercise, enabling you to maintain your fitness regimen without putting your health at risk.
Rehab Can Be Frustrating, But It Doesn't Have to Be
Rehabilitation from an injury or surgery can be a frustrating process, especially when pain seems to halt progress. However, with the right guidance and plan, it's possible to continue your journey towards recovery.
If you're ready to get help, reach out to us at Base Camp Chiropractic and Sports Rehab. Send us a message or visit our website at www.basecampclinic.com. We're here to support you every step of the way.
Remember to save this blog post for future reference and share it with anyone who might find it useful. Stay active, stay healthy, and manage your pain smartly!