Pain is most often not the cause of one singular event. It can be the result of a multitude of things that build up overtime.
READ: Myth 1: Pain = tissue damage
At Refined Performance in Melrose, we dive deep into all aspects of pain to get to the root cause and develop an actionable plan.
5 Common Contributors to Pain/Injury We See:
1. Lack of SleepSleep is when your body rebuilds itself, releases hormones vital to recovery, and works to decrease systemic inflammation. Not getting enough sleep has a negative effect on several of your body’s systems, and can prevent your body from doing the recovery it needs to for you to see the full benefit from your rehab. Aiming for at least 7-8 hours per night is ideal.
Your body needs to be fueled well to heal. Getting enough calories with emphasis on whole, minimally processed and home cooked foods can help decrease systemic inflammation and help your body rebuild quicker. A diet lacking in dietary fiber, protein, or enough calories overall, can prolong symptoms. Low energy availability can actually increase your risk of injury over time. While there is nothing wrong with being in a calorie deficit if your goal is to lose weight, while rehabbing from an injury may not be the ideal time to do so.
3. Overtraining
We see it all the time and we know you don’t want to take a rest day. What may seem counterintuitive to your fitness and progress overall can actually be the secret to faster performance gains and decreased pain. Your body needs time to rest and heal, and if you never give it that time, you may be forced to take it when you don’t want to. Adjusting your training volume can help you stay active but allow your symptoms to calm down.
4. Being Active, Yet SedentaryYes, getting into the gym for an hour every day is beneficial, but if you spend the rest of your day sitting down, this can have an adverse effect on your pain. Our bodies aren’t meant to spend all day in one position. Trying to aim for as high of a step count as possible in addition to your gym time ensures your tissues get good blood flow all day, not just when you’re at the gym. If you have a desk job, change position frequently, take breaks, walk around, stretch, do some air squats, move! You’ll feel so much better.
5. AlcoholAlcohol increases systemic inflammation, negatively affects your sleep quality, and may make you less likely to be active the next day (hello, hangover). Does this mean you have to cut out drinking entirely? No, but if you’re in pain, it may be a good idea to stick to mocktails until your symptoms are under control.
We work with fitness athletes and active adults in Melrose, MA to reduce pain, improve movement, and build smarter, more sustainable training habits. Our hands on physical therapy services and proactive performance services are designed to keep you doing what you love - with less risk and greater results.
READ: Inside a REFINED Performance Physical Therapy Session
Book an assessment today to get expert guidance on your pain!