We’ve all heard the old adage “no pain, no gain” when it comes to exercise and fitness. But according to Michele Bond, M.S., a renowned Kinesiologist and fascia expert, this mentality can actually do more harm than good.
“The idea that you have to push through pain to see results is not only outdated but also dangerous,” says Bond. “Pain is your body’s way of telling you that something is wrong. Ignoring those signals and pushing through can lead to injury, burnout, and even long-term damage.”
Of course, some level of discomfort is normal and even necessary when challenging your body with exercise. But there’s a big difference between the “good” discomfort of muscle fatigue and the “bad” pain of injury or overuse.
“When you’re working out, you should expect to feel a sense of effort, heat, and even a slight burning sensation in your muscles,” explains Bond. “This is a sign that you’re challenging your body and creating cellular responses that lead to muscle growth and strength gains.”
However, if you experience sharp, shooting, or persistent pain during or after exercise, that’s a red flag. “Pain that is sudden, severe, or that lingers long after your workout is a sign that you may have an injury or that you’re pushing your body too hard,” warns Bond.
Common signs of overuse or injury include joint pain, muscle strains, tendonitis, and stress fractures. These conditions can sideline you from your workouts and even lead to chronic pain or long-term dysfunction if left untreated.
So, how can you tell the difference between “good” discomfort and “bad” pain? Bond suggests using the “talk test” as a simple gauge. “If you’re exercising at a level where you can still carry on a conversation, even if you’re slightly breathless, that’s generally a safe intensity,” she says. “But if you’re in so much pain that you can’t speak or you’re gritting your teeth just to get through a set, that’s a sign you need to back off.”
Bond also emphasizes the importance of proper form and technique in preventing injury and maximizing results. “When you perform exercises with poor form, you’re not only limiting the effectiveness of the movement but also putting undue stress on your joints and connective tissues,” she notes.
Working with a qualified trainer or coach can help ensure that you’re using proper form and progressively overloading your muscles in a safe, effective way. “A skilled professional can assess your movement patterns, identify any imbalances or weaknesses, and create a customized plan that takes into account your individual goals and limitations,” says Bond.
In addition to proper form and technique, Bond stresses the importance of rest and recovery in preventing overuse injuries and promoting long-term progress. “Your muscles actually grow and adapt during the rest period between workouts, not during the workout itself,” she explains. “If you don’t give your body adequate time to recover, you’ll quickly plateau and increase your risk of injury.”
Bond recommends taking at least one to two full rest days per week, as well as incorporating active recovery techniques like stretching, foam rolling, and low-intensity exercise into your routine. “These practices can help reduce muscle soreness, improve flexibility, and promote blood flow to aid in the repair and recovery process,” she notes.
Ultimately, the key to a safe, effective, and sustainable fitness journey is to listen to your body and respect its limits. “Pushing through pain is not a badge of honor,” says Bond. “It’s a recipe for disaster. By learning to differentiate between ‘good’ discomfort and ‘bad’ pain, and by prioritizing proper form, technique, and recovery, you can make consistent progress without sacrificing your health or well-being.”
Ready to learn more about safe, effective exercise techniques? Visit https://michelebond.com and sign up for the mailing list to stay informed about Michele Bond’s upcoming online training and community launching in early 2025. As a leading expert in Kinesiology and fascia, Bond can help you optimize your movement, prevent injury, and achieve your fitness goals in a healthy, sustainable way.