{"id":17517,"date":"2019-10-11T10:19:47","date_gmt":"2019-10-11T14:19:47","guid":{"rendered":"https:\/\/www.iamwithoutlimits.com\/?p=17517"},"modified":"2019-10-11T10:19:47","modified_gmt":"2019-10-11T14:19:47","slug":"what-is-the-line-that-separates-pain-from-injury","status":"publish","type":"post","link":"https:\/\/www.iamwithoutlimits.com\/what-is-the-line-that-separates-pain-from-injury\/","title":{"rendered":"What is the Line that Separates Pain from Injury?"},"content":{"rendered":"<p>By: Coach Maleia Tumolo<\/p>\n<p>October 11th 2019<\/p>\n<p>You have headed out for a run and you realize that something is off&#8230; your knee feels funny or maybe your shin is burning a little.\u00a0 Here is the thing beginner or Pro it doesn\u2019t mater who you are because training for endurance sports as a runner, cyclist, or swimmer you will get injured at some point.\u00a0 You just have to except it\u2019s going to happen. \u00a0 But there is no reason to panic yet!<\/p>\n<p>The goal of training is to improve.\u00a0 So in order to do that you have to apply stress to break<a href=\"https:\/\/www.iamwithoutlimits.com\/wp-content\/uploads\/2019\/10\/injury-2.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-17518 size-medium alignright\" src=\"https:\/\/www.iamwithoutlimits.com\/wp-content\/uploads\/2019\/10\/injury-2-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" \/><\/a> down your body so that you can build it back up stronger.\u00a0 The stress you are applying is minor but at some point you may take it a step too far and BAMB out of nowhere your shin is hurting.<\/p>\n<p>So what\u2019s the line that separates pain from injury?\u00a0 That\u2019s a hard question because it\u2019s personal.\u00a0 Some people feel every ache and pain while others can run on a stress fracture for months.\u00a0 So with that in mind it\u2019s always good to error on the safe side then to push through it thinking your mind or body is playing tricks on you so you try to run it off.\u00a0 In the long run more rest will always be better when you are in doubt.<\/p>\n<p>Here are a few points I like to adhere to<\/p>\n<ul>\n<li>your default should automatically be to rest even if you think it is minor<\/li>\n<li>If something hurts when you are walking don\u2019t run!<\/li>\n<li>If you start a run in a little bit of discomfort the keeps getting worst STOP and GO HOME!!!<\/li>\n<\/ul>\n<p>Next you need to do a self evaluation<\/p>\n<ul>\n<li>Am I injured ?\u00a0 Yes or maybe<\/li>\n<li>Go see a professional that deals with injuries.\u00a0 Like a Doctor or physical therapist.<\/li>\n<li>Understand what is wrong<\/li>\n<li>Rest and follow any doctors orders<\/li>\n<li>STOP TESTING IT! \u00a0 LET IT REST!<\/li>\n<\/ul>\n<p>This is the good news unless you have a unique injury most stress injuries if caught early can heal quite quickly if you rest at the first sign of discomfort.\u00a0 But because of the FOMO or becoming untrained most athletes will continue to push and test the injury.\u00a0 So instead of being out for 3 days now you are dealing with an injury that last 3 months.<\/p>\n<p>Here is my injury rest scale<\/p>\n<p>1 day <img decoding=\"async\" class=\"CToWUd\" src=\"https:\/\/mail.google.com\/mail\/e\/1f44d\" alt=\"?\" data-image-whitelisted=\"\" data-goomoji=\"1f44d\" \/>?<img decoding=\"async\" class=\"CToWUd\" src=\"https:\/\/mail.google.com\/mail\/e\/1f603\" alt=\"?\" data-image-whitelisted=\"\" data-goomoji=\"1f603\" \/><\/p>\n<p>3 days <img decoding=\"async\" class=\"CToWUd\" src=\"https:\/\/mail.google.com\/mail\/e\/1f44d\" alt=\"?\" data-image-whitelisted=\"\" data-goomoji=\"1f44d\" \/>?<img decoding=\"async\" class=\"CToWUd\" src=\"https:\/\/mail.google.com\/mail\/e\/1f600\" alt=\"?\" data-image-whitelisted=\"\" data-goomoji=\"1f600\" \/><\/p>\n<p>6 days <img decoding=\"async\" class=\"CToWUd\" src=\"https:\/\/mail.google.com\/mail\/e\/1f44d\" alt=\"?\" data-image-whitelisted=\"\" data-goomoji=\"1f44d\" \/>?<img decoding=\"async\" class=\"CToWUd\" src=\"https:\/\/mail.google.com\/mail\/e\/1f60a\" alt=\"?\" data-image-whitelisted=\"\" data-goomoji=\"1f60a\" \/><\/p>\n<p>10 day<img decoding=\"async\" class=\"CToWUd\" src=\"https:\/\/mail.google.com\/mail\/e\/1f44d\" alt=\"?\" data-image-whitelisted=\"\" data-goomoji=\"1f44d\" \/>? <img decoding=\"async\" class=\"CToWUd\" src=\"https:\/\/mail.google.com\/mail\/e\/263a\" alt=\"\u263a\" data-image-whitelisted=\"\" data-goomoji=\"263a\" \/>\ufe0f<\/p>\n<p>3 weeks <img decoding=\"async\" class=\"CToWUd\" src=\"https:\/\/mail.google.com\/mail\/e\/1f44d\" alt=\"?\" data-image-whitelisted=\"\" data-goomoji=\"1f44d\" \/>?<img decoding=\"async\" class=\"CToWUd\" src=\"https:\/\/mail.google.com\/mail\/e\/1f615\" alt=\"?\" data-image-whitelisted=\"\" data-goomoji=\"1f615\" \/> (still not a big deal your body will bounce back pretty quickly)<\/p>\n<p>3 months <img decoding=\"async\" class=\"CToWUd\" src=\"https:\/\/mail.google.com\/mail\/e\/1f44e\" alt=\"?\" data-image-whitelisted=\"\" data-goomoji=\"1f44e\" \/>?<img decoding=\"async\" class=\"CToWUd\" src=\"https:\/\/mail.google.com\/mail\/e\/1f629\" alt=\"?\" data-image-whitelisted=\"\" data-goomoji=\"1f629\" \/> (now we are talking. About having rebuild to reach back up to your potential)<\/p>\n<p>It\u2019s the decision you make from that first on set of pain despite how small or minor you may think it is that will more often then not determine the course of your injury. \u00a0 Unfortunately there is no one thing you can do to prevent injuries but there are ways to stock the odds in your favor.<\/p>\n<ol>\n<li>Check the intensity of your training go hard on hard day, easy on easy days, and rest on rest days! More often then not athletes go too hard on easy days or don\u2019t take rest days so their bodies have no time to recover<\/li>\n<li>Your body can not tell the difference between training stress or life stress.\u00a0 If you have a lot of stress in your life outside of training you may want to adjust your training schedule to compensate for that.<\/li>\n<li>Really rest!\u00a0 Especially if a niggle pops up.\u00a0 Get comfortable with doing nothing.\u00a0 That\u2019s where the magic happens and adaptation begins.<\/li>\n<\/ol>\n<p>Your goal is to balance training load with rest.\u00a0 More is not better for almost anyone.\u00a0 If your <a href=\"https:\/\/www.iamwithoutlimits.com\/wp-content\/uploads\/2019\/10\/Injury.png\"><img decoding=\"async\" loading=\"lazy\" class=\" wp-image-17519 alignright\" src=\"https:\/\/www.iamwithoutlimits.com\/wp-content\/uploads\/2019\/10\/Injury-300x162.png\" alt=\"\" width=\"300\" height=\"162\" \/><\/a>training really hard with out adaptation its going to be a recipe for disaster.\u00a0 Now is the time to focus more on the stuff your body needs to heel and get stronger.<\/p>\n<div class=\"yj6qo ajU\">\n<div id=\":1i1\" class=\"ajR\" tabindex=\"0\" role=\"button\" aria-expanded=\"false\" aria-label=\"Show trimmed content\" data-tooltip=\"Show trimmed content\"><img decoding=\"async\" class=\"ajT\" src=\"https:\/\/ssl.gstatic.com\/ui\/v1\/icons\/mail\/images\/cleardot.gif\" \/><\/div>\n<\/div>\n<div tabindex=\"0\" role=\"button\" aria-expanded=\"false\" aria-label=\"Show trimmed content\" data-tooltip=\"Show trimmed content\"><\/div>\n<div tabindex=\"0\" role=\"button\" aria-expanded=\"false\" aria-label=\"Show trimmed content\" data-tooltip=\"Show trimmed content\"><\/div>\n<div tabindex=\"0\" role=\"button\" aria-expanded=\"false\" aria-label=\"Show trimmed content\" data-tooltip=\"Show trimmed content\">\n<article id=\"post-17485\" class=\"post-17485 post type-post status-publish format-standard has-post-thumbnail hentry category-community\">\n<div class=\"entry-content\">\n<h3><b>Related<\/b><\/h3>\n<p><a href=\"https:\/\/www.iamwithoutlimits.com\/how-much-carbohydrate-do-i-need-before-exercise\/\">How much Carbohydrates do I need before I exercise?<\/a><\/p>\n<p><a href=\"https:\/\/www.iamwithoutlimits.com\/nutrition-related-fatigue-in-sport\/\">Nutrition-Related Fatigue in Sports<\/a><\/p>\n<p><a href=\"https:\/\/www.iamwithoutlimits.com\/planning-and-packing-food-for-the-school-day\/\">Packing and Planning for the School\/Work Day\u00a0<\/a><\/p>\n<p><a href=\"https:\/\/runnersdailyvitamin.com\/blogs\/news\/be-relentless-endurance-sports-are-not-for-those-who-require-instant-gratification\">Be Relentless \u2013 Endurance Sports is not for Those Who Require Immediate Gratification<\/a><\/p>\n<p><a href=\"https:\/\/runnersdailyvitamin.com\/blogs\/news\/a-conversation-with-pam-keenan-six-star-world-marathon-majors-finisher\">Pam Keenan, Six Star World Marathon Majors Finisher, Proves It\u2019s Never too Late to Start Something New<\/a><\/p>\n<p><a href=\"https:\/\/www.iamwithoutlimits.com\/hydration-in-the-heat\/\">Hydration in the Heat<\/a><\/p>\n<p><a href=\"https:\/\/runnersdailyvitamin.com\/blogs\/news\/herbal-supplements-and-benefits-for-athletic-performance-fact-or-fiction\">Herbal Supplements and Benefits for Athletic Performance: Fact or Fiction<\/a><\/p>\n<hr \/>\n<h3><b>Without Limits Nutrition<\/b><\/h3>\n<p>Are you interested in learning more about nutrition options? Request a free 15-minute phone call with Diana Davis to schedule a time to discuss their nutrition goals.<a href=\"https:\/\/www.iamwithoutlimits.com\/coaching-questionnaire\/\"> <b>Fill out this form to Get Started!<\/b><\/a><\/p>\n<p><a href=\"https:\/\/www.iamwithoutlimits.com\/wp-content\/uploads\/2019\/09\/Nutrition.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-17490\" src=\"https:\/\/www.iamwithoutlimits.com\/wp-content\/uploads\/2019\/09\/Nutrition.png\" sizes=\"(max-width: 356px) 100vw, 356px\" alt=\"\" width=\"356\" height=\"89\" \/><\/a><\/p>\n<hr \/>\n<h3><b>Runners Daily Vitamins<\/b><\/h3>\n<p>Unlock the power of vitamins to help fill the gaps in your diet.<a href=\"https:\/\/runnersdailyvitamin.com\/\"> <i>Runners Essentials Daily Vitamin Formula<\/i><\/a> is specifically targeted for runners and endurance athletes to maintain health, optimize performance and promote recovery.<\/p>\n<p><a href=\"https:\/\/www.iamwithoutlimits.com\/wp-content\/uploads\/2019\/09\/RDV-BSCG.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-17489\" src=\"https:\/\/www.iamwithoutlimits.com\/wp-content\/uploads\/2019\/09\/RDV-BSCG-768x385.jpg\" sizes=\"(max-width: 578px) 100vw, 578px\" alt=\"\" width=\"578\" height=\"289\" \/><\/a><\/p>\n<h3><a href=\"https:\/\/runnersdailyvitamin.com\/collections\"><b>Shop our Brand<\/b><\/a><\/h3>\n<h3><a href=\"https:\/\/runnersdailyvitamin.com\/collections\"><b>Free Shipping on all orders over $49.00<\/b><\/a><\/h3>\n<p><u><a href=\"https:\/\/www.iamwithoutlimits.com\/wp-content\/uploads\/2019\/09\/WOL-Apparel-1.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-17487 alignleft\" src=\"https:\/\/www.iamwithoutlimits.com\/wp-content\/uploads\/2019\/09\/WOL-Apparel-1-768x404.jpg\" sizes=\"(max-width: 555px) 100vw, 555px\" alt=\"\" width=\"555\" height=\"292\" \/><\/a><\/u><\/p>\n<p><span class=\"sep\">Posted <\/span><a title=\"9:30 pm\" href=\"https:\/\/www.iamwithoutlimits.com\/what-was-without-limits-nutritionist-diana-daviss-nutrition-plan-for-her-big-marathon-pr\/\" rel=\"bookmark\"><time class=\"entry-date\" datetime=\"2019-09-26T21:30:07-04:00\">September 26, 2019<\/time><\/a> by <span class=\"byline author vcard\">Beth Ann Soporowski<\/span><\/p>\n<\/div>\n<p><a class=\"post-edit-link\" href=\"https:\/\/www.iamwithoutlimits.com\/wp-admin\/post.php?post=17485&amp;action=edit\">Edit this entry<\/a>.<\/p>\n<\/article>\n<div class=\"navigation\">\n<div class=\"next-posts\"><\/div>\n<div class=\"prev-posts\"><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>By: Coach Maleia Tumolo October 11th 2019 You have headed out for a run and you realize that something is off&#8230; your knee feels funny or maybe your shin is burning a little.\u00a0 Here is the thing beginner or Pro it doesn\u2019t mater who you are because training for endurance sports as a runner, cyclist, [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":17520,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"categories":[9],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What is the Line that Separates Pain from Injury? 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