Updated: Nov 25, 2020

Exercising Pain Free

Our bodies way of telling us when something is wrong is usually through pain. Pain-free mode is the logical way in which to exercise without fear of injuring or damaging your body. It makes sense that to allow an existing injury to heal, you need to exercise in a pain-free mode.

When an injury is not allowed to heal, it becomes chronic.

As a society, we are starting to realize that “no pain, no gain” is not the way to go when doing any sort of activity, exercise, or sport. We still have a long way to go. We still believe we should be tough on ourselves. For example, we respect and even idolize athletes who push themselves to the point of crossing the finish line with a broken ankle, or finish the ski run with a broken collar bone (my husband), finishing a competition after passing out from exhaustion three times and getting back up again. (not naming names for this one ). By pushing through the pain, we only cause more pain later. Your body will also compensate for the pain, causing imbalances in your body, resulting in more issues in the future.

Thinking outside the box:

I invite you to join me in thinking outside the box of what is the “traditional” way of thinking. Be kind to your body. Not only can your body heal itself, but your brain is designed to protect every cell in your body. That’s right. When we move in pain mode, the brain jumps into action and goes into a sort of “lock down” mode. A self-protection mechanism kicks in to protect your body from further damage where no healing can happen.

“Nothing heals and reverses chronic better than being pain free while exercising” Miranda Esmonde White

Feel young again:

One of the safest ways to build strength, flexibility, agility and endurance is… you guessed it… by exercising in a pain-free mode. When we regain strength, flexibility, agility and endurance, we feel younger. It becomes easy to get out of the car, up from a chair, reach for the high cupboard. Good bye stiffness and chronic pain! Hello aging-backwards!

Phantom pain loop:

The phantom pain loop in short, is when your brain has lived with the pain so long that it still triggers the pain signals even though there is no longer any “real” physical pain. It’s important to break the phantom pain loop. By exercising/moving in a pain-free mode, we heal both the neurological and “real” physical cause of the pain.

Allow the healing:

When in exercising, always remember to never push through the pain. If you feel pain at any point in time during your workout, readjust how you are exercising and the level of intensity you are using. Find the place where you were before the pain kicked in. Never feel like this is a waste of time. Be patient with your body and with yourself. The healing will happen.


Again, be patient with yourself and with your body. The healing will happen faster when done in pain-free mode. Once you learn how to work in your pain-free zone, keep testing your pain limits by working a little harder… until the pain kicks in. Then go back to your pain-free zone. Always readjusting your movements and intensity, listening to your body’s cues. It may take days, weeks or months to heal. It all depends on the injury and on how long you have had it. – Once the healing is done, you will feel it.

Yours in health – Nancy Shimmy