There've been some mutterings in class lately about my inability to express sincere sympathy for your pain, particularly during side-lying exercises. In fact, some have suggested that rather than being sorry, I might even be slightly happy about it.

I won't lie to you, I'm not sorry. But not exactly happy either (except happy that I'm not doing them!).

But those exercises are really good for you, and the burn goes away quite fast. So, least said, soonest mended, I think!

And that brings me neatly to today's topic - how do you know if the pain you're experiencing during an exercise is OK? When should you stop? 

So, I have a few things for you to think about next time you're considering whether to stop.

Why are you in pain?

1. Is it cramp? A super common one in Pilates, often when we're over-pointing feet. 

Can you work through it? Try shifting your positioning and alignment and see if it eases off. Try to relax the area that's cramping by actively releasing/ stretching.

If not, get up, have a walk around and a drink of water.

If cramp is an ongoing issue for you, it's worth asking your doctor to test for any mineral deficiencies such as iron or potassium.

2. Is it a build up of lactic acid? That's the burning feeling in your muscles after you've done a load of repetitions. Often experienced in the afore-mentioned side-lying exercises, as well as in the thighs/ hip flexors if your legs have been in tabletop for a long time.

Can you work through it? Yup, it's perfectly safe if it eases off pretty much as soon as you stop doing the exercise. It's helping you to increase the endurance of that muscle (your ability to keep doing things for a longer time).

3. Is it DOMS? Delayed Onset Muscle Soreness is by definition, soreness that you experience after exercising, particularly after doing something you don't usually do.

Can you work through it? Yes, in fact some movement will help you to feel less stiff and achy. I've got a whole blog about DOMS you can read via the link at the bottom of the page.

4. Is it a sharp or stabbing pain? If this is a sudden new pain that you didn't have before you started the exercise, and something suddenly hurts, then stop. It might indicate a pulled muscle, tendon or ligament. 

Can you work through it? No. Please stop doing the exercise and advise your instructor. Please note that it's outside our scope of practice to diagnose.

5. Is it a pain in a joint or muscle where you have an ongoing injury/issue? Obviously, you've already indicated this injury/ issue in your health questionnaire and reminded your instructor at the start of the class.

Can you work through it? It depends. These are the suggestions I'd be giving you if you were in my class. 

Do them in this order and check what helps:

• Decrease the load E.g. bend knees, put feet on floor, put head on floor, reduce the weights/ lose the resistance.
• Reduce the range of movement and make the movement smaller.
• Slow it down. This will allow you to control the movement better.
• Check your alignment and technique. Ask your instructor to come look at you and help you find a better position.
• Check which muscles you're engaging. Does changing the focus help?
• Do you need to do a combination of them? E.g. reduce the load + reduce the range of movement.

If you've tried all of the above and it still hurts, stop and ask for a different exercise.

How can you reduce your risks of injury?

Why not join us online at 7.30am on Fridays for Strength & Stretch? This awesome class will help you to reduce your risks of injuries by increasing strength and flexibility in legs, back, shoulders and abs.

All you need's an internet connection and some weights (could even be some tins of baked beans to start).

We'll take thirty mins of weights followed by thirty minutes of stretching and mobility. You're done by 8.30am and ready to carry on with your day.

Do you already need to be fit or flexy to do this? Nope, absolutely not, this is suitable for all.

Do you need lots of weights? Nope, start with a couple of tins of beans and if you like it, you can always invest in bigger weights as you get stronger.

Will I really ache after? The first few times, you can expect some DOMS. But it will ease off after a couple of days. And the fact that we have a lovely stretch after the weights definitely helps.

Want to join us? Book your class here

Read More

Delayed Onset Muscle Soreness (DOMS) - what is it?

Why do I keep getting cramp?