Debunking Training Myths – Part 2

Last week I started breaking down some common training myths. Time to continue that conversation this week with four more myths. If you missed Debunking Training Myths – Part 1, I encourage you to go check it out. 

Now let’s dive in… 

“Nagging injuries are just a part of being an athlete” 

So often I talk with people or overhear conversations about having constant pain in a certain area or frequently flaring up their back when lifting and they always act like it is a completely normal occurrence. I totally get it! It does seem normal because many of the people you speak with at the gym or in your running groups deal with the same issues, but Normal is NOT normal! 

Yes, injuries do happen. That is simply part of being an athlete. But that does not mean that you have to live with constant nagging injuries. Many of those nagging injuries you deal with – shoulder pain, knee pain, foot or lower leg pain, back pain – are due to how your body is moving. 

Our bodies are great at learning improper movement patterns that seem natural. Over time, those movement patterns create pain and injuries. Fix how the body is moving and you can minimize most (if not all) of these nagging issues. 

With the proper training, your New Normal can be training without pain! 

“You just have to push through pain if you want to continue to train” 

Pushing through pain is NEVER a good idea. Pain is your body telling you something is wrong. The more you push through the pain, the more damage you are creating in the process. Along with that, as you push through pain, your body will compensate. Those compensations create even more injuries. So, what started as one minor issue can turn into either one major issue or multiple minor issues over time. 

Besides that factor, like stated in the previous topic, nagging injuries and pain are not normal. There is a reason the pain is there. The great news about there being a reason for your pain, though, is that also means there is a solution! You simply have to find the right person to help provide you that solution. 

Rather than continuing to push through the pain, I highly encourage you to take time to figure out what is going on so you can resolve the issue. 

“Running and squatting are bad for the knees” 

Yes, people who run and/or do squats frequently have knee pain with these activities, but this does not mean they are bad for the knees. Sadly, if it often the physicians that are putting these ideas in your head as they are telling you to stop doing the things you love if you want to get rid of your pain and save your joints. Truth is, people experience knee pain with these activities because they are not moving their bodies in ideal movement patterns, resulting in the knee taking a significant amount of stress. 

It comes down to this: knee pain is typically a symptom of something else not moving properly, usually either the hip and/or the foot and ankle complex. Because of the anatomy of the knee, when the other areas have weaknesses or mobility deficits, the knee often takes the hit. Combine that with the fact that many people don’t actually know how to squat or run with proper technique and you are a knee injury waiting to happen. 

What is the solution for the knee pain you are experiencing? Correct how you are moving! It’s simple, and yet not so simple, all at the same time. Why? Because your body has spent decades learning how to move improperly. It won’t take decades to retrain, but it will take some consistent work to retrain. 

“Deadlifts and squatting are bad for the back” 

Two lifts you are often told by your doctor to stop doing when you have back pain – deadlifts and squats. Newsflash people! You have to deadlift and squat to perform your normal daily tasks. 

Want to sit down on the toilet or chair? Oh, and then you want to stand up from it? Guess what? You just did a squat! Have something on the floor that you want to pick up? Well, congrats, you just did a deadlift! Going to the gym or not, there is no way to get around performing these movements. 

What is the real problem with the deadlift and squat and why do they cause you back pain? Because you aren’t doing them properly. Many people do not know how to utilize their hips and glutes properly, so rather than the big glute muscles performing the motion, the back muscles do a lot more work than they are created to do. Over time of stressing the back, injuries are created. 

The solution is not avoiding these movements, as they are necessary movements of your daily function, but rather training your body how to move properly. It is a subtle difference between improper and proper motion, but a huge difference in how your body is working and, more importantly, how you feel! 

The theme of these myths – learning to move better! Do you want to learn how to move better so you can finally train like you want to train and do it all without pain? Let’s chat! Schedule a free call with Dr. Brianne Showman to find out what the next steps are for you and your training.