Pain, Discomfort, and Progress: How Personal Trainers Can Help Clients Reach Their Goals Safely and Effectively

Pain and discomfort are often used interchangeably in everyday language, but they have distinct meanings in medical and scientific contexts. Understanding the differences between the two can be critical for effective care, as well as for our own self-awareness and well-being. Let’s take a look at the definitions of pain and discomfort, the ways they are measured and experienced, and how as a trainer or coach, you can help clients who may be experiencing pain, continue to work towards their health and fitness goals.

What is the Difference Between Pain and Discomfort?

First, let’s define the terms. Pain is typically defined as an unpleasant sensory and emotional experience associated with actual or potential tissue damage, or described in terms of such damage. Discomfort, on the other hand, refers to a range of sensations that are not necessarily painful but still produce a sense of unease, irritation, or unpleasantness. Discomfort may be related to physical sensations, such as tightness, itching, or pressure, or to psychological states such as anxiety, guilt, or boredom.

One way to differentiate pain and discomfort is by their intensity and duration. Pain is usually more intense and sustained than discomfort, and it often requires medical attention to alleviate or manage. Discomfort, by contrast, can be more transient and manageable through self-care techniques or environmental adjustments.

For instance, a study published in the Journal of Physical Therapy Science (2020) compared the experiences of pain and discomfort among people with low back pain. The researchers found that while both groups reported similar levels of discomfort, the pain group had significantly higher levels of disability and emotional distress, as well as more frequent healthcare visits. This suggests that understanding the distinction between pain and discomfort can help healthcare providers tailor their interventions to the specific needs of patients.

Another key aspect of pain and discomfort is their subjective nature. Unlike other medical conditions that can be objectively measured through tests or imaging, pain and discomfort rely on self-reported accounts from the person experiencing them. This can pose challenges for healthcare providers, coaches, and trainers who need to assess or treat pain and discomfort in their patients or clients, as well as for researchers who seek to understand the underlying mechanisms and causes of pain.

What about DOMS?

Delayed Onset Muscle Soreness (DOMS) is a type of muscle soreness that typically develops 24-72 hours after intense or unfamiliar exercise. DOMS is caused by small tears in muscle fibers and is believed to be a normal and necessary part of the muscle adaptation process. Symptoms of DOMS can include muscle stiffness, tenderness, and a reduced range of motion.

The main difference between pain and DOMS is the cause of the sensation. Pain is usually associated with actual or potential tissue damage, while DOMS is a normal response to the stress placed on muscles during exercise. DOMS is often described as a dull, aching sensation, whereas pain can be sharp, stabbing, throbbing, or burning.

Another key difference between pain and DOMS is the duration of the sensation. Pain can last for a few seconds or weeks, depending on the cause and severity of the injury. In contrast, DOMS typically lasts for a few days, and symptoms usually resolve on their own without medical intervention.

It’s also worth noting that while pain can be a warning sign of tissue damage, DOMS is not usually a cause for concern and is generally considered a normal part of the muscle adaptation process. However, if the symptoms of DOMS persist for an unusually long time or are particularly severe, it may be a sign of a more serious injury.

How We Measure Pain

To address this issue, various tools and scales have been developed to measure pain and discomfort in standardized and reproducible ways. For example, the Visual Analog Scale (VAS) is a common method for assessing the intensity of pain or discomfort, where the person rates their experience on a scale from 0 (no pain/discomfort) to 10 (worst imaginable pain/discomfort). Other scales, such as the McGill Pain Questionnaire, incorporate additional dimensions of pain and discomfort, such as the sensory, affective, and cognitive aspects.

One study that used a comprehensive pain scale was published in the Journal of Pain Research (2019), which examined the differences in pain and discomfort between people with fibromyalgia and healthy controls. The researchers found that people with fibromyalgia had significantly higher levels of pain and discomfort across all dimensions, indicating that the condition affects not only the physical but also the emotional and cognitive aspects of pain and discomfort.

It’s important to recognize that pain and discomfort are not only physical sensations, but also influenced by social, cultural, and environmental factors. For example, studies have shown that people from different ethnic and racial backgrounds may have different pain thresholds and perceptions due to differences in genetics, beliefs, and healthcare experiences. Similarly, environmental factors such as noise, temperature, and lighting can affect our comfort levels and contribute to discomfort.

Helping Clients Differentiate and Communicate Their Pain

As a personal trainer, it’s important to ensure that your clients are accurately communicating their pain or discomfort and that together you can differentiate between the two. From the beginning, you should emphasize the importance of open and honest communication with your clients. You can encourage your clients to share any discomfort or pain they experience during their workouts and assure them that it’s normal and necessary for you to know in order to provide appropriate modifications or adjustments.

To help your clients describe their pain or discomfort accurately, you need to use clear and specific language when explaining exercises or movements. For example, instead of asking “Does that hurt?” you might ask, “Do you feel a sharp pain, a dull ache, or something else?” This can help your clients articulate their experience more precisely.

Make a point of checking in regularly with your clients about how they’re feeling during their workouts. This could involve asking them to rate their discomfort level on the pain scale, or simply asking how their body is responding to a particular exercise. You can also provide your clients with a pain scale, such as the Visual Analog Scale mentioned earlier, and explain how to use it. This can give them a framework for describing the intensity of their pain or discomfort, which can be useful for both of us.

As you work together, you could encourage your clients to develop a greater sense of self-awareness about their bodies and their sensations. This could involve asking them to tune in to how their muscles feel during different exercises, or to notice any changes in their breathing or heart rate. By developing this awareness, your clients may be better equipped to recognize and communicate any pain or discomfort they experience. By staying attentive and responsive to their needs, you can help your clients feel more comfortable and confident in communicating with me about any pain or discomfort they experience.

Where Can You Learn More?

If this topic interests you, you will also want to consider professional training, certification, and career opportunities with NESTA. NESTA and Spencer Institute coaching programs are open to anyone with a desire to learn and help others. There are no prerequisites.

For more on biomechanics, check out NESTA’s Biomechanics Specialist program.

You can also check out these other blogs posts:

• What is Power Training?
• Designing a Training Program that Builds Muscle
• Benefits of Sweating During Exercise

If you are launching your personal training business from home, be sure to get this free step-by-step system for operating a successful gym from your attic, basement, spare bedroom, or garage.

If you have yet to earn your professional credentials, this is critical. You need it for the safety of your client, your professional standing in the fitness industry, and liability reduction. Start with the NCCA-accredited NESTA Personal Fitness Trainer Certification.