According to Wikipedia (does anyone use a dictionary anymore?) The phrase “No pain, no gain” is an exercise motto that promises greater value rewards for the price of hard and even painful work. Under this conception competitive professionals such as athletes and artists are required to endure pain and pressure to achieve professional excellence. This phrase was originally coined in the early 80's by Jane Fonda and I think it's become distorted over the years.
I’d like to encourage you to reframe your thoughts to be “No Pain, More Gain”.
So, how do you achieve this? I have three things I want you to try.
1) Stop being that person who thinks “no pain, no gain”. Just stop that right now.
Ibuprofen is not a solution. Extended rests or breaks are not a solution. Ignoring pain and fighting through workouts is not a solution. Changing your correct posture or form is not a solution. Instead, if you feel pain, just stop what you’re doing. Improper form is the quickest way to get injured. Especially, if you’re taking a lot of pills to mask the pain you’re feeling. So, next time you feel pain, especially joint pain (shoulders, elbows, wrists, knees or ankles) STOP WHATEVER YOU ARE DOING!!!!
2) Do this instead. Imagine that you are a professional athlete.
What does an athlete do when they have pain or are injured? They TELL THEIR TRAINER! This isn’t an admission of being weak; it’s an acknowledgement of being elite. In order to continue performing, they need to fix whatever is wrong as soon as possible. They can’t achieve that by ignoring it and hoping it goes away. Sometimes rest is the solution, but more often than not, there is an issue that needs to be solved like a muscle imbalance or flexibility issue. Your trainer or coach can help identify where the issue is and strategies to improve or fix whatever is wrong.
3) Learn to distinguish between pain and soreness.
If you don’t know the difference, that’s when a qualified coach, trainer or physical therapist can help. If you describe the symptoms and when the pain or sensation occurs, they can help explain what’s likely happening. Muscle soreness is normal, joint pain is not. PAIN IS AN INDICATOR SOMETHING IS WRONG.