I’ve interviewed fitness expert, Melissa Chisholm, to gain some guidance around working out with pain.
Most people have pain at some point in their life. Maybe you slept weird and pinched a nerve, pulled a muscle working out, sit too much and have lower back pain, have general aches and pains from getting older, or joint pain from chronic illness.
Stretching, movement, gentle exercise, and modifications are all ways to still move your body and get the benefits, regardless of pain.
Melissa, tell us about your background and your business.
Thank you so much for this wonderful opportunity to share a bit about me and what I am doing.
I help women ditch the “all or nothing” attitude when it comes to health and wellness in order to create a sustainable approach to getting — and staying — fit. After years of struggling with yo-yo dieting and extreme exercise, I created With ONE and The 23 Hour Method to support others in breaking this toxic cycle and healing their relationship with food and exercise for good.
What led me to start With ONE was to break down how “being healthy” doesn’t have to be a major overhaul in your life and another thing to cause stress and anxiety. My philosophy to approaching health has always been taking everything one step at a time: one rep, one workout, one meal, one choice, everything “With ONE.”
I am a Certified Personal trainer through NASM, Health Coach and 500hr RYT.
I have clients who enjoy working out (or at least I talk them into enjoying it), but the gym is not the only thing that helps people to reach and maintain their goals. It’s all of the time spent out of the gym.
What are you doing with the other 23 hours in your day to see a difference? I start by helping people uncover the route to what is holding them back. Not only what are you doing in the other 23 hours, but what are you doing consistently? I take a very holistic approach to everyone I work with for the unique individual that they are.
Do you recommend people with pain exercise more often or less often?
This is really going to vary person by person. Is this acute or chronic pain? Gentle daily movement and stretching may be beneficial.
For example, my Mom has a stiff lower back. The pain may prevent her from wanting to move in the first place, but once her body warms up and she starts walking around, her back “loosens” up which makes her feel better. It is the initial pain that makes it difficult to get started, but she is always happy after.
It is so easy to give up exercise when you have pain. How do you encourage people with pain to keep trying?
I think building a solid support network is important. This is where hiring a trainer can be extremely valuable. Trainers are there to motivate and encourage when times may be tough. It is more than programming a workout, we are also here to really see you thrive, not just survive.
Knee and hip pain are often impacted by inflammation or chronic health issues. What are some cardio options for someone with these issues?
A low-impact cardio workout may not burn as many calories as a high-impact workout in the same allotted time, however, it may save your joints in the future so you can continue to work out for years to come. As with anything, consistency is key, and adding more low-impact workouts to your routine will allow you to stay consistent. Walking at an incline on a treadmill, swimming, elliptical or biking. For biking, you want to make sure you are properly fitted for the right seat height, as cycling with improper alignment can cause more pain over time.
I had to give up yoga for a while because of wrist pain. How could I have still participated to get the benefits of yoga without increasing my pain?
Ask for help! Seek support from the instructor or trainer. Instructors and trainers see a lot of injuries come in and out of sessions. An experienced trainer will likely know various options for you that may not look like what everyone else is doing, or what was originally planned, but can still be beneficial for you. For example, if I know someone has trouble being on their wrists and I have Mountain Climbers planned, they can either do them on their forearms or flip over onto their back and do bicycle crunches.
How does someone know if today is a day they really should skip their workout due to pain?
Make sure you are listening to your body. You might wake up feeling sore or achy in a way that you would be better off taking a rest day instead of doing the workout you planned. Be kind to your body, but also be honest with yourself if you need or want a rest day.
Recovery is just as important as your workouts to ensure that you are able to work to your fullest potential. You want to make sure you are giving your body at least one rest day per week.
Sometimes our bodies catch up with our mind at a slower rate, which can lead to overuse and injuries. Your mind might tell yourself, ‘I don’t need this rest day today,’ while your body actually needs it.
What are your food or supplement recommendations for recovery post-workout to reduce muscle and joint pain the next day?
I always incorporate turmeric into my diet, like turmeric tea and turmeric in my smoothies (always adding in black pepper along with turmeric to help my body absorb the turmeric better.) Focusing on an anti-inflammatory type diet can help. Tart-cherry juice is also great to incorporate. Along with turmeric, I also encourage a post-workout protein powder to recover faster and reduce muscle soreness and restore glycogen levels.
Chronic pain can be depressing, frustrating, and lonely. What do you do to encourage your clients to stay in a positive and motivated mindset?
Know that you are not alone. Reaching out to others and sharing your story can help you and someone else who is experiencing pain. Most everyone has been injured at some point or another (myself included) and know that you are stronger than you think!
Tell our readers where they can find you and more info on your services and retreats.
My website will host all of my offerings, including one on one virtual training and on-demand workouts. You can also sign up for my monthly newsletter on the site. For more day to day motivation, tips, and encouragement, follow along on Instagram @melissa.chisholm.
Thanks for much for this valuable information Melissa! If you have workout questions, please follow Melissa on social media or check out her website.
If you have questions about turmeric and other anti-inflammatory foods and how they can help your reduce your pain, please schedule a free discovery call with me to see how I can help you reach your health goals and reduce your pain.
