No pain, no gain. It's a common expression that gets thrown around when growing up.

It's common to hear coaches and parents say, "no pain, no gain,” to their student-athletes during a game or workout.  The myth that if your muscles aren't experiencing pain, then you must not be working hard enough, is not true.

Exercising through the pain, once it is felt, can be thought as showing toughness and durability, when pain is actually the brain's way of telling your body to halt its activity and become aware of correcting the pain - not to keep going!

The body doesn't need to feel as if you destroyed it after a workout. Especially younger student-athletes when they first start to play sports and start lifting weights in the gym.

Young student-athletes need to be taught about their pain, and not to ignore it.

Pain: The Body’s Warning Signal

Pain isn't the only way to measure the success of a workout. Pain is the body warning the brain that something might be going wrong.

Professional trainers can help athletes push through the pain, demanding more of their body, but it doesn't mean your student-athlete should do the same.

The reality is, professional athletes are coached to know their limits, helping to avoid excess on joints and muscles to minimize the risk of serious injury.

Pain is not a challenge to your muscles.

Physical pain is a response our brains send to our bodies to cease activity and evaluate for injury. Even slight discomfort needs to be analyzed and assessed, not ignored.

There is a line between the right pain felt when working out to build muscles and suffering from an injury. If the sensation continues, or swelling occurs, seek medical help immediately. 

The Development of the Body versus Physical Strain

It's no secret, young kids have incredible amounts of energy and are very active compared to adults with desk jobs.

Regular exercise promotes bone growth and muscle development and can positively contribute to cognitive and mental health, which is vital for the developing, school age, athlete.

As student-athletes become introduced to competitive sports, typically between the ages of 8-13, training and technique can be hard on the body even at a young age.

Most sports demand a level of strength and technique training which if taught under a coach’s careful watch can bring safe pain during a gym session.

The developing young body is vulnerable to damage, yet feels better equipped to endure the pain due to their youth.

It's essential during workouts to use correct form when lifting weights and avoid bad habits, such as throwing around weights uncontrolled, to help prevent unwanted injuries.

Make sure your student-athletes are listening to their coaches and doctors when it comes to working out recommendations.

Be Sore, Not in Pain

You don’t have to experience pain to know you’ve reached your limit. When posture and technique become compromised due to fatigue, it’s time to give it a rest.

Talk to your student-athlete about listening to the body, the pain, and professionals about when to stop and when to keep on going.