November 27, 2024 • 12 mins
I want to share a quick 12-minute spew of why strength training is the best and most effect long term tool for chronic pain relief.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
So I want to share a quickexcerpt about why strength
training, in my opinion, is themost potent form of pain relief.
So we all know that strengthtraining is something that's
been done for centuries.
However, strength training hasbeen over overly looked as
something strictly for theaesthetic purposes either
aesthetics or performance, butpeople don't really relate
(00:22):
strength training specificallyto chronic pain.
When we think about chronicpain, we're oftentimes looking
for quick solutions like eitherpay medication, the latest quick
fixes, There's massage creamsout there, there's theracanes,
there's a lot of different typesof treatments around like
chiropractic care versus rolfingversus massage, acupuncture, and
there's a lot of differentmodalities that are specifically
(00:44):
for pain.
But strength training is neverreally in that conversation.
So I'm gonna share with youspecific strategies that have
helped me to overcome my ownchronic pain issues through
strength training.
And I'm going to hopefully putproof to the pudding on why
strength training, in myopinion, should be at the
forefront, should be at theabsolute first thing when it
comes to getting rid of yourpain.
So looking at the fact that whenwe injure a specific tissue or
(01:08):
when a tissue has becomedeoxygenated, there's really two
forms in which people can havepain.
One is through deoxygenation oftissues.
A lot of times tissues can getinjured.
Tissues can often get weak,right?
I'm specifically I'm talkingabout muscular tissue and when
muscle tissue gets weak or westart to see some imbalances, we
start to see that our body ismore susceptible to stress.
(01:31):
Gravity is consistently put uponus.
We're constantly doing choresand we have a lot of to do's and
we're picking up our kids.
We're taking the groceries out.
And so a Looking at all thesedifferent factors is that all of
these require strength.
However, when our body is notstrong, then our joints,
ligaments, muscles, nerves, andeverything is more susceptible
(01:51):
to stress.
So we're more pers we're moresusceptible to injury or hurting
a specific ligament in the body.
And that's sometimes what endsup happening.
We repeatedly hurt ourselves tothe point where eventually it
hurts our, not just the tissuesat hand, but it starts to affect
our mindset.
We start to perceive ourselvesas fragile and if we want to be
(02:12):
anti fragile and we want to beat a place where we can perform
and do things without injuringourselves we need to put
strength training at theforefront.
Strength training is not justnecessarily to get areas
stronger.
There is a lot, there's aplethora of research to show
that when we are doing specifictypes of strength training, it
can actually reduce pain.
So for example, if you had someform of neck neck tension, for
(02:36):
example.
Did you know that you canactually just, simply just fold
your hands put it behind yourhead, and then simply just push
backwards and load up themuscles of your neck.
Do that for about 20 to 60seconds and breathe through it.
Now, when you do that, you'llnotice that the muscles in the
back of your neck are clearlybeing contracted.
You're strengthening, but you'renot necessarily repping things
(02:57):
out, you're not using dumbbells,but you're simply performing
what we call an isometric.
Isometric, isometric by, by, byby Greek terms or Latin is
constant length.
So when we're putting a muscleunder constant tension, but also
constant length, what we'redoing here is we're sending
signals to the brain that it'sokay to actually load up these
muscles.
We shouldn't perceive this as athreat or any fear.
(03:19):
And what ends up happening isyou can dramatically feel
increases in range of motion.
You can also start to noticereduction in pain as well.
And one other, one other waythat you can do that is through.
For example, if you had kneetendinitis, if you had quad
tendinitis, or if you had somepain in the front of your knee,
try holding a squat for a givenamount of time.
You can hold that for 30 to 60seconds, the same way that would
(03:41):
hold that contraction with myneck.
You're still strengthening.
It's an isometric, butisometrics held for 20 to 60
seconds have been shown to havecertain analgesic properties and
analgesic effects.
Analgesics means pain reducing,okay?
Not just that though, once youget into isometrics, then you
can start to rep things out.
(04:01):
When you actually have certainpains in your body, you'll be
surprised how a little bit ofmovement, specifically with
holding a dumbbell, doing someform of strength training, using
cables at the gym, that it canactually have a huge impact on
your pain levels.
I've seen that constantlybefore.
Everything that I do, prettymuch six days a week when I'm
working with patients andclients, is that I simply just
(04:23):
teach them the right strengthtraining exercises that they can
do for themselves, and they'realways extremely surprised.
Some not, some have aninclination that strength
training does have those painreduction properties, but
they're oftentimes leaving Thosesessions as if they feel
empowered because now they don'tjust they have these tools in
(04:43):
their hands that they can Simplyjust go to the gym go home
Simply just do some strengthtraining and they can simply
just reduce it their pain overand over again And that's free,
right?
You don't have to pay somebodyto continue to do that obviously
you would pay potentially acoach or a physical therapist
like myself But once you learnthose tools, you simply can
empower yourself to fix the painyourself.
Okay?
(05:03):
I literally just had a clientCome into my gym here and what
actually happened was they werehaving some low back pain And I
simply just got them onto theRoman extension machine So if
you don't know what that machineis, it's simply this Slanted
machine where you can put yourhands you can essentially fixate
these pads onto the front ofyour thighs and you're simply
just folding over the paddingand then coming back up.
(05:25):
So you're essentially going backup into lumbar extension and
they're strengthening your lowerback muscles, your glutes as
well as your hamstrings.
So if you're somebody was reallyhad a really irritated lower
back or they're having a hugeflare up, that doesn't mean go
home, rest, take pain medicationand hope for the best.
Or take some ice.
Put some ice in heat packs, andjust simply let it go.
(05:45):
That's what majority of peopledo.
What I had that person do, thathad a pretty irritable body, is
I got them onto the Romanextension machine, I had them
hold their body up againstgravity.
They were clearly feeling somefatigue in the muscles of their
glutes, their hamstrings in thelower back.
But when they got off, be you'llbe surprised, within 60 seconds,
they got off, they retested, themotions that were causing them
(06:08):
pain before, and then they werecompletely pain free.
free.
It's pretty exciting and thentherefore once we did that then
we simply just gave them a plateWe gave them some dumbbells and
they simply just start to rub itout.
So they started to do the actualHyper extension where they
repeatedly bent forward over thepadding came back up They did
that for two to three sets oftwelve and their pain got even
(06:29):
better.
Okay, you'll be surprised thatif you had low back pain
Specifically on one side of yourbody like your right side Try to
put a weight on the oppositeside and just walk around
because when you put a weight inthe left hand you're stimulating
the right trunk muscles tocontract and then you'll be
surprised that like bending tothe right or like Shifting to
the right that pain goes away oryou can simply do a side plank
(06:51):
Do a side plank on that rightside the pain that the side
that's painful load up themuscles of your lateral hip Your
lateral thigh as well as yourcore muscles on that right side
like your obliques And again behonestly surprised.
I want you to actually try this.
Do your best to actually dothese exercises.
Hold them for 30 to 60 seconds.
These are all forms ofisometrics.
(07:11):
And see how this actually helpsyou.
Once you can rep out things,once isometrics are being
utilized.
Isometrics would be something toreduce the intensity or even the
perception of that pain and thentherefore start to actually rep
it out into actual movements.
Okay, so side planks mightbecome a side plank leg raise,
maybe you're dropping your hipsback and back towards the ground
(07:33):
and then lifting it up.
So that'd be like a side plankhip raise.
There's a lot of differentvariations to strength training,
but that's all I'm saying isthat strength training you're
not just using it as a mechanismof just looking better or it's
not just for athletes.
Strength training is literallyfor any person in the world,
including people that supposedlythey suffer or they deal with
chronic pain on a daily basis.
(07:54):
You'll be surprised that thesepeople that initially suffered
with chronic pain can get rid oftheir pain simply through
strength training alone.
Okay.
And I'm just going to show youor share with you other
statistics around strengthtraining because you're looking
at, if you want to live longer,you want to be there for your
family.
You just want to, in general,just have a healthier.
Life or even have a betterquality of life is that if you
don't strength train, your bodydoes become weaker, it becomes
(08:16):
more decrepit.
Once you become weaker, you losethe ability to do these normal
day to day activities.
You're looking at people withchronic shoulder pain, the
inability to take off yourclothes or to put on a jacket
because your shoulder hurts somuch.
If your knees hurt, theinability to walk down the
stairs, to get up off a couch,your low back hurts.
So the inability to Take thetrash out or to pick up your
(08:37):
child off the floor as you pickup a grandchild off the floor
Okay in order to achieve thesethings in order to have a longer
and a healthier quality of lifeStrength training has to be a
part of that Okay, you can stillget your you can still do the
other things like maybe massagesI would even throw stretching in
there.
You can still stretch you canstill try to improve your range
(08:57):
of motion But without strengthtraining at the forefront You're
expecting that you might getsome relief, but you're you
probably are going to experiencethat pain again Okay, unless
you're gonna get that similartreatment the rest of your life
If you simply just get strongeryou progress those exercises you
make those exercises harder morecomplex You increase the weight
(09:18):
on your squats.
You increase the weight on allthese exercises you there's
actual measurable progress interms of you getting stronger
Then you actually can noticethat over time that pot that
area becomes More resilience.
It becomes more resistant tostress.
It becomes more resistant togravity.
It becomes more resistant to youdoing heavy activities or doing
(09:39):
any sort of activities thatstress out your body and see how
your body responds.
I would assume that your bodywould respond in a way where it
feels less pain because you havebetter muscular constraints and
you have better muscular supportfor those specific joints and
ligaments.
Okay, now this is specificallyanatomical.
You're strengthening your jointsand yeah.
You're strengthening essentiallythe muscles in order to support
(10:01):
the joints and the ligamentsthat may be injured and that
this hopefully should make senseto you.
However, when you are gettingstronger and you actually are
doing strength training, thatcan battle depression, okay,
strength training can alleviateyour mood, strengthening can
relieve tension in your body.
Okay, strength training actuallygives you something measurable
to look forward to so forexample Like if you're just
(10:22):
getting like repeated massagetreatment massage repeated
chiropractic, you're not reallyeven if you get some relief
You're not seeing measurableprogress in and how you feel
However, if you actually dostrength training and you're
actually seeing that you'remeasurably making gains in terms
of increasing the Amount of repsyou can do eventually increasing
(10:44):
the weight.
You're increasing the complexityof the movement.
That's something to look forwardto, especially if you're logging
that on a note section andlogging in the journal or
logging in an app.
I provide app to a lot of myclients and I actually have been
tracking my own strengthprogressions for the past 10
years.
If you actually measure thatout, that's something to look
forward to.
You feel fulfilled.
Okay.
(11:04):
So all these different benefitsof like longevity, quality of
life preserving your function,you're looking at in the gym,
being able to have some sort ofmeasurable goals that you can
try to achieve.
Okay.
Okay, which is a product ofquality of life when we're
actually progressing We'rehappier when we're not
progressing and we'reessentially we're dying We're
not very happy when we're justmaintaining or declining so
(11:27):
seeing these progressions overtime Gives you a sense of
certainty gives you a sense offulfillment And it actually
gives you something to lookforward to so that's what I got
for you today If you havequestions around strength
training, please let me know theways that you can reach out to
me I'm on all major platforms.
Just search up flexwithdoctorjayfeel free to DM us also at the
(11:48):
same time, if you want to sendus a direct text message, feel
free to text us 4 1 5 9 6 5 6 58 0.
Feel free to text us, let usknow, give us feedback on this
podcast.
Also at the same time, if youfelt like you're getting a lot
of.
Joy and you're getting a lot ofvalue out of my podcast.
Please feel free to give us afive star review, write a review
that way more people are able tosearch up this podcast and this
(12:11):
can impact more people in theworld.
So that's what I got for youguys today.
I'll see you guys in the nextone.
So I want to share a quickexcerpt about why strength
training, in my opinion, is themost potent form of pain relief.
So we all know that strengthtraining is something that's
been done for centuries.
However, strength training hasbeen over overly looked as
something strictly for theaesthetic purposes either
aesthetics or performance, butpeople don't really relate
(00:22):
strength training specificallyto chronic pain.
When we think about chronicpain, we're oftentimes looking
for quick solutions like eitherpay medication, the latest quick
fixes, There's massage creamsout there, there's theracanes,
there's a lot of different typesof treatments around like
chiropractic care versus rolfingversus massage, acupuncture, and
there's a lot of differentmodalities that are specifically
(00:44):
for pain.
But strength training is neverreally in that conversation.
So I'm gonna share with youspecific strategies that have
helped me to overcome my ownchronic pain issues through
strength training.
And I'm going to hopefully putproof to the pudding on why
strength training, in myopinion, should be at the
forefront, should be at theabsolute first thing when it
comes to getting rid of yourpain.
So looking at the fact that whenwe injure a specific tissue or
(01:08):
when a tissue has becomedeoxygenated, there's really two
forms in which people can havepain.
One is through deoxygenation oftissues.
A lot of times tissues can getinjured.
Tissues can often get weak,right?
I'm specifically I'm talkingabout muscular tissue and when
muscle tissue gets weak or westart to see some imbalances, we
start to see that our body ismore susceptible to stress.
(01:31):
Gravity is consistently put uponus.
We're constantly doing choresand we have a lot of to do's and
we're picking up our kids.
We're taking the groceries out.
And so a Looking at all thesedifferent factors is that all of
these require strength.
However, when our body is notstrong, then our joints,
ligaments, muscles, nerves, andeverything is more susceptible
(01:51):
to stress.
So we're more pers we're moresusceptible to injury or hurting
a specific ligament in the body.
And that's sometimes what endsup happening.
We repeatedly hurt ourselves tothe point where eventually it
hurts our, not just the tissuesat hand, but it starts to affect
our mindset.
We start to perceive ourselvesas fragile and if we want to be
(02:12):
anti fragile and we want to beat a place where we can perform
and do things without injuringourselves we need to put
strength training at theforefront.
Strength training is not justnecessarily to get areas
stronger.
There is a lot, there's aplethora of research to show
that when we are doing specifictypes of strength training, it
can actually reduce pain.
So for example, if you had someform of neck neck tension, for
(02:36):
example.
Did you know that you canactually just, simply just fold
your hands put it behind yourhead, and then simply just push
backwards and load up themuscles of your neck.
Do that for about 20 to 60seconds and breathe through it.
Now, when you do that, you'llnotice that the muscles in the
back of your neck are clearlybeing contracted.
You're strengthening, but you'renot necessarily repping things
(02:57):
out, you're not using dumbbells,but you're simply performing
what we call an isometric.
Isometric, isometric by, by, byby Greek terms or Latin is
constant length.
So when we're putting a muscleunder constant tension, but also
constant length, what we'redoing here is we're sending
signals to the brain that it'sokay to actually load up these
muscles.
We shouldn't perceive this as athreat or any fear.
(03:19):
And what ends up happening isyou can dramatically feel
increases in range of motion.
You can also start to noticereduction in pain as well.
And one other, one other waythat you can do that is through.
For example, if you had kneetendinitis, if you had quad
tendinitis, or if you had somepain in the front of your knee,
try holding a squat for a givenamount of time.
You can hold that for 30 to 60seconds, the same way that would
(03:41):
hold that contraction with myneck.
You're still strengthening.
It's an isometric, butisometrics held for 20 to 60
seconds have been shown to havecertain analgesic properties and
analgesic effects.
Analgesics means pain reducing,okay?
Not just that though, once youget into isometrics, then you
can start to rep things out.
(04:01):
When you actually have certainpains in your body, you'll be
surprised how a little bit ofmovement, specifically with
holding a dumbbell, doing someform of strength training, using
cables at the gym, that it canactually have a huge impact on
your pain levels.
I've seen that constantlybefore.
Everything that I do, prettymuch six days a week when I'm
working with patients andclients, is that I simply just
(04:23):
teach them the right strengthtraining exercises that they can
do for themselves, and they'realways extremely surprised.
Some not, some have aninclination that strength
training does have those painreduction properties, but
they're oftentimes leaving Thosesessions as if they feel
empowered because now they don'tjust they have these tools in
(04:43):
their hands that they can Simplyjust go to the gym go home
Simply just do some strengthtraining and they can simply
just reduce it their pain overand over again And that's free,
right?
You don't have to pay somebodyto continue to do that obviously
you would pay potentially acoach or a physical therapist
like myself But once you learnthose tools, you simply can
empower yourself to fix the painyourself.
Okay?
(05:03):
I literally just had a clientCome into my gym here and what
actually happened was they werehaving some low back pain And I
simply just got them onto theRoman extension machine So if
you don't know what that machineis, it's simply this Slanted
machine where you can put yourhands you can essentially fixate
these pads onto the front ofyour thighs and you're simply
just folding over the paddingand then coming back up.
(05:25):
So you're essentially going backup into lumbar extension and
they're strengthening your lowerback muscles, your glutes as
well as your hamstrings.
So if you're somebody was reallyhad a really irritated lower
back or they're having a hugeflare up, that doesn't mean go
home, rest, take pain medicationand hope for the best.
Or take some ice.
Put some ice in heat packs, andjust simply let it go.
(05:45):
That's what majority of peopledo.
What I had that person do, thathad a pretty irritable body, is
I got them onto the Romanextension machine, I had them
hold their body up againstgravity.
They were clearly feeling somefatigue in the muscles of their
glutes, their hamstrings in thelower back.
But when they got off, be you'llbe surprised, within 60 seconds,
they got off, they retested, themotions that were causing them
(06:08):
pain before, and then they werecompletely pain free.
free.
It's pretty exciting and thentherefore once we did that then
we simply just gave them a plateWe gave them some dumbbells and
they simply just start to rub itout.
So they started to do the actualHyper extension where they
repeatedly bent forward over thepadding came back up They did
that for two to three sets oftwelve and their pain got even
(06:29):
better.
Okay, you'll be surprised thatif you had low back pain
Specifically on one side of yourbody like your right side Try to
put a weight on the oppositeside and just walk around
because when you put a weight inthe left hand you're stimulating
the right trunk muscles tocontract and then you'll be
surprised that like bending tothe right or like Shifting to
the right that pain goes away oryou can simply do a side plank
(06:51):
Do a side plank on that rightside the pain that the side
that's painful load up themuscles of your lateral hip Your
lateral thigh as well as yourcore muscles on that right side
like your obliques And again behonestly surprised.
I want you to actually try this.
Do your best to actually dothese exercises.
Hold them for 30 to 60 seconds.
These are all forms ofisometrics.
(07:11):
And see how this actually helpsyou.
Once you can rep out things,once isometrics are being
utilized.
Isometrics would be something toreduce the intensity or even the
perception of that pain and thentherefore start to actually rep
it out into actual movements.
Okay, so side planks mightbecome a side plank leg raise,
maybe you're dropping your hipsback and back towards the ground
(07:33):
and then lifting it up.
So that'd be like a side plankhip raise.
There's a lot of differentvariations to strength training,
but that's all I'm saying isthat strength training you're
not just using it as a mechanismof just looking better or it's
not just for athletes.
Strength training is literallyfor any person in the world,
including people that supposedlythey suffer or they deal with
chronic pain on a daily basis.
(07:54):
You'll be surprised that thesepeople that initially suffered
with chronic pain can get rid oftheir pain simply through
strength training alone.
Okay.
And I'm just going to show youor share with you other
statistics around strengthtraining because you're looking
at, if you want to live longer,you want to be there for your
family.
You just want to, in general,just have a healthier.
Life or even have a betterquality of life is that if you
don't strength train, your bodydoes become weaker, it becomes
(08:16):
more decrepit.
Once you become weaker, you losethe ability to do these normal
day to day activities.
You're looking at people withchronic shoulder pain, the
inability to take off yourclothes or to put on a jacket
because your shoulder hurts somuch.
If your knees hurt, theinability to walk down the
stairs, to get up off a couch,your low back hurts.
So the inability to Take thetrash out or to pick up your
(08:37):
child off the floor as you pickup a grandchild off the floor
Okay in order to achieve thesethings in order to have a longer
and a healthier quality of lifeStrength training has to be a
part of that Okay, you can stillget your you can still do the
other things like maybe massagesI would even throw stretching in
there.
You can still stretch you canstill try to improve your range
(08:57):
of motion But without strengthtraining at the forefront You're
expecting that you might getsome relief, but you're you
probably are going to experiencethat pain again Okay, unless
you're gonna get that similartreatment the rest of your life
If you simply just get strongeryou progress those exercises you
make those exercises harder morecomplex You increase the weight
(09:18):
on your squats.
You increase the weight on allthese exercises you there's
actual measurable progress interms of you getting stronger
Then you actually can noticethat over time that pot that
area becomes More resilience.
It becomes more resistant tostress.
It becomes more resistant togravity.
It becomes more resistant to youdoing heavy activities or doing
(09:39):
any sort of activities thatstress out your body and see how
your body responds.
I would assume that your bodywould respond in a way where it
feels less pain because you havebetter muscular constraints and
you have better muscular supportfor those specific joints and
ligaments.
Okay, now this is specificallyanatomical.
You're strengthening your jointsand yeah.
You're strengthening essentiallythe muscles in order to support
(10:01):
the joints and the ligamentsthat may be injured and that
this hopefully should make senseto you.
However, when you are gettingstronger and you actually are
doing strength training, thatcan battle depression, okay,
strength training can alleviateyour mood, strengthening can
relieve tension in your body.
Okay, strength training actuallygives you something measurable
to look forward to so forexample Like if you're just
(10:22):
getting like repeated massagetreatment massage repeated
chiropractic, you're not reallyeven if you get some relief
You're not seeing measurableprogress in and how you feel
However, if you actually dostrength training and you're
actually seeing that you'remeasurably making gains in terms
of increasing the Amount of repsyou can do eventually increasing
(10:44):
the weight.
You're increasing the complexityof the movement.
That's something to look forwardto, especially if you're logging
that on a note section andlogging in the journal or
logging in an app.
I provide app to a lot of myclients and I actually have been
tracking my own strengthprogressions for the past 10
years.
If you actually measure thatout, that's something to look
forward to.
You feel fulfilled.
Okay.
(11:04):
So all these different benefitsof like longevity, quality of
life preserving your function,you're looking at in the gym,
being able to have some sort ofmeasurable goals that you can
try to achieve.
Okay.
Okay, which is a product ofquality of life when we're
actually progressing We'rehappier when we're not
progressing and we'reessentially we're dying We're
not very happy when we're justmaintaining or declining so
(11:27):
seeing these progressions overtime Gives you a sense of
certainty gives you a sense offulfillment And it actually
gives you something to lookforward to so that's what I got
for you today If you havequestions around strength
training, please let me know theways that you can reach out to
me I'm on all major platforms.
Just search up flexwithdoctorjayfeel free to DM us also at the
(11:48):
same time, if you want to sendus a direct text message, feel
free to text us 4 1 5 9 6 5 6 58 0.
Feel free to text us, let usknow, give us feedback on this
podcast.
Also at the same time, if youfelt like you're getting a lot
of.
Joy and you're getting a lot ofvalue out of my podcast.
Please feel free to give us afive star review, write a review
that way more people are able tosearch up this podcast and this
(12:11):
can impact more people in theworld.
So that's what I got for youguys today.
I'll see you guys in the nextone.
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On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
Ridiculous History
History is beautiful, brutal and, often, ridiculous. Join Ben Bowlin and Noel Brown as they dive into some of the weirdest stories from across the span of human civilization in Ridiculous History, a podcast by iHeartRadio.