Traffic lights offer a simple solution to a complex problem with just three colors, guiding us through the chaos of traffic. Similarly, they can help us navigate the challenge of training in the presence of pain.
Pain is an alarm, urging us to stop, but knowing when to heed it and when to push through is a challenging decision. Like a busy intersection, the variables are numerous, but a clear rule of thumb can guide our actions and keep us safe.
Green Light: Pain is either absent, improves, or remains unchanged from baseline. After 24 hours, there's no increase in baseline pain or there's muscle soreness only.
Yellow Light: Pain slightly increases above baseline but is tolerable (3-4/10 or less). After 24 hours, there’s dull, achy discomfort slightly above baseline that lasts less than 48 hours.
Red Light: Pain increases above baseline, is sharp or deeply throbbing, or becomes intolerable. After 24 hours, there's overall increased baseline pain, discomfort lasting longer than 48 hours, or new symptoms.
Applying these light labels during and after training helps us interpret our body’s signals and listen better.
Takeaway 1
Reframe your relationship with body language. Instead of reacting to pain/discomfort in a predetermined way, consider what your body is communicating.
Takeaway 2
Don’t stop everything at the first sign of pain. Use this system to categorize activities:
Green bucket: Push as hard as you want.
Yellow bucket: Be more thoughtful and approach with curiosity, not fear.
Red bucket: Identify movements or activities that need a roadmap for future improvement.
Stay active in the greens and yellows, seek guidance for the reds, but keep moving forward.
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