How pain impacts performance

We've all experienced it – that nagging ache in your lower back, the sharp twinge in your shoulder, or the persistent throbbing in your knee. Pain, in all its varied forms, isn't just an unpleasant sensation; it's a powerful signal from your body to pay attention to. Beyond the immediate discomfort, pain can have a profound and often surprising impact on how your muscles function, becoming a silent saboteur of movement and strength.

The Mind-Muscle Connection

To understand pain's impact, we first need to appreciate the intricate relationship between your brain and your muscles. Every movement you make, from lifting a teacup to running a marathon, is the result of precise signals sent from your brain to your muscles. This communication, known as muscle activation, involves a finely tuned symphony of nerve impulses that tell specific muscle fibers when and how much to contract.

When pain enters the picture, this delicate symphony can become discordant. Here's how:

• Muscle Inhibition: This is perhaps the most well-known effect. Pain can directly inhibit muscle activation, meaning your brain "shuts down" or reduces the signal to certain muscles. For example, if you have knee pain, the muscles around your knee, like your quadriceps, might become less active, even when you try to use them. This isn't a conscious choice. It's a protective mechanism by your nervous system to prevent further injury or strain.

• Motor Control Alterations: Pain doesn't just reduce muscle activity. It can also change the pattern of muscle activation. Your brain might start relying on different muscles to perform a task or it might alter the way muscles work together. This is often an attempt to compensate for the inhibited muscles or to avoid movements that elicit pain. While seemingly adaptive in the short term, these altered motor patterns can lead to inefficient movement and increased stress on other joints.

• Increased Co-contraction: Sometimes, in an attempt to stabilize a painful area, your body might increase the simultaneous contraction of opposing muscle groups (e.g., both biceps and triceps at the same time). While this can provide temporary stability, it also increases joint compression and metabolic cost, making movement more effortful and potentially contributing to fatigue and stiffness.

• Delayed Muscle Activation: Pain can also lead to a delay in the activation of certain muscles, particularly those that are crucial for dynamic stability.

• Changes in Proprioception: Pain can mess with your proprioception – your body's sense of its position in space. This can lead to reduced balance, coordination, and an increased risk of falls.

The impact of pain on muscle activation can create a detrimental feedback loop. Inhibited or dysfunctional muscles can lead to further weakness and instability, which in turn can exacerbate existing pain or lead to new injuries.

Breaking the Cycle

Understanding how pain affects muscle activation is crucial for effective rehabilitation. A comprehensive approach often involves:

• Pain Management: Addressing the source of pain is the first step, whether through medication, physical therapy modalities, or other interventions.

• Targeted Muscle Re-education: This involves specific exercises designed to re-activate inhibited muscles, correct altered motor patterns, and restore proper muscle coordination.

• Proprioceptive Training: Exercises that challenge balance and coordination help to improve the body's awareness in space.

• Gradual Return to Activity: Progressing activities slowly and carefully ensures that the newly re-educated muscles are strong and stable enough to handle increasing demands.

If you or someone you know is living in pain, hit REPLY to this email and schedule a consultation! I can help you!

Talk soon,

Dr. Sandra and Team