Pain: The "Good" & The "Bad"

We’ve heard it, and some of us have even used it.

“No pain, no gain.”

I have been thinking about quotes we use when talking about pain and this one always rises to the top. I am not innocent in my use of these words – towards myself and others.  And I felt inspired to take a deeper look.

What do you think of this well-known expression? Are these just convenient words to use in order to encourage us to push through difficult moments, or are they rationalizing those times when we feel we have to accept painful circumstances as if it were the only way to move forward?

For just a minute, think back.  Who has used these words with you? How did they make you feel? Were you inspired? Or did you simply feel resigned to your fate?

The Fonda Factor

Picture it. 1982. Brightly colored tights, leotards, and leg warmers.  Head and wristbands for those who were firmly committed to both the workout and the proper gear.  A bit of jazzy background music and the consistent, musically charged 8-count of movements to create a perky aerobics class. You may or may not remember 1982 and Jane Fonda saying, “No pain, no gain.”  But you have heard of Jane Fonda.  And you have definitely heard these words, this mantra, about life and fitness.

In all of her flexible and energetic glory, Jane ignited an exercise explosion and brought millions of people into the fitness light. (For this we thank you, Ms. Fonda!) As she pushed you to move through a series of hip thrusts, donkey kicks, side bends, and high knees, she coined immortal phrases like “feel the burn” and “no pain, no gain.”

Loaded words live on

A few more motivational quotes for your consideration:

“You’ll find your strength in the pain”

“What hurts today makes you stronger tomorrow”

“Pain is weakness leaving the body”

“Don’t complain, enjoy the pain”

“Pain is what makes winning so great”

“When life gives you pain, go to the gym”

In my years as a group fitness instructor & personal trainer, I most certainly used these phrases – or several variations – to encourage people to move more, work harder, and just make it to the end of class. And there is something very satisfying about a good muscular burn during a workout. Soreness is a badge of honor the next day (or days as the case may be). I mean, you aren’t doing it right if it doesn’t hurt. Right?

Though Jane used her words as a motivational tool to power through her workout, the essence of “no pain, no gain” dates back as far as ancient Greece – the meaning being that reward and success come from hard work.

I can’t say that I disagree. In a way this is ‘good’ pain. Discomfort paves the path to change.  We understand that in order to want change (behavioral, physical, emotional, etc.), you first have to be uncomfortable.  The degree of this discomfort will vary, of course, from mild to severe, and your level of tolerance will determine the actions you take.  To progress, you have to nestle into this discomfort, be it small or large, and take appropriate action. And then you can reap the rewards.

It’s What I’m Here For

As I said, I have used some of these turns of phrase to help motivate clients through their workouts.  And without any ill will, I might add.  I have always been hyper aware of people’s abilities and any potential limitations.  Also, I am a listener.

People have always found me when they are experiencing some sort of pain or discomfort.  Sometimes I have to ask, often times I do not.  Most of my clients are active and want to remain that way.  The pain they experience impedes them from living fully in the ways they want. That can mean getting back to regular workouts, increasing performance, sitting at their desk without pain, or just smoothing out daily function.

I find some people equate actual physical pain with progress.  Some people think that the workout has to hurt – without differentiating “good” hurt from “bad” hurt.  Some people think a sports massage has to hurt; a stretch has to hurt.  Has to hurt. If it doesn’t hurt, it’s not working. Deep tissue massage can hurt, medical massage treatments can cause discomfort, but it is not my goal ever for a client to leave my treatment feeling worse than when they came in.  Ever. 

Being sore from a treatment or a workout is very different from feeling injured from a treatment or a workout.

There are professionals who also think this way and hurt their clients in the name of progress.  I have gotten clients who came to me after being injured by their trainer. I also have clients who have been hurt in massage sessions and come to me for relief. 

Sometimes, I am curious as to why a person doesn’t “stand up” to their trainer. I have had many conversations about this and although the answers vary, the common thread is that “they are the expert.”  I get it.  And I want to empower people to own their experience. To know there is “good” and “bad” pain.  As health & wellness professionals, we have an immense responsibility for the welfare of the people we work with. We create real physical change in people, and it takes more than an IG video to become an “expert."

For many years I have worked with athletes, and especially with professional and amateur bodybuilders.  Bodybuilders, like all athletes, are committed wholeheartedly to their goals. Athletes will work through and around pain to accomplish their endgame.  Their mindset is focused and has established a concrete connection between pain and success. 

I absolutely love talking to old-school bodybuilders and I am fascinated by their stories of drive and suffering and total commitment to their sport. These are people who will tear a bicep tendon and then hit a double bicep pose; these are the athletes who have rotator cuff injury and find a way to shoulder press in a different angle with bearable pain. The thing is, it is not just athletes who work through and/or around pain.  We all do, in our own ways.

Let me end here with a few questions to ignite and inspire.

What is your response to pain? Do you grit your teeth and push through? Do you give in to it, curl into a fetal position waiting for it to pass? Do you ignore it? Do you give it a life of its own? Do you use it for motivation? Do you use it as an excuse? Can you live without it? Do you need it to feel whole? 

There’s a lot to unpack with this pain thing.  We are just getting started.

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