Everyday Champions: Lessons from Athletes on Mastering Pain Management

Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali

The Paris 2024 Summer Olympics will kick off in less than a week with opening ceremonies Saturday, July 26^th. I love the Olympics, both the Summer and Winter Games! It’s the pinnacle of years of arduous hours of work and refinement in a particular sport in order to compete at the most elite level. It’s a true test of the human spirit to undergo and withstand the mental pressure, overcome physical pain, and pure endurance to stay focused on the goal.

There’s no doubt about it, athletes are both special and unique. They have a great deal of capacity to withstand strenuous hours of intense physical exertion often accompanied by pain. Pain from constant soreness, a nagging injury, or recovering from a something more severe, all with the intent to come back to compete again. There’s drive and consistency in honing their craft.

What makes them this way? What gives them the drive to continue forging after their dreams? Actually, there’s a lot we can learn from their adaptability, capacity, and fortitude when it comes to managing pain.

Athletes often face the challenge of pushing through pain to achieve their goals, and there are several valuable lessons we can learn from their experiences:

1. Distinguish Between Good Pain and Bad Pain

• Good Pain: This is the discomfort that comes from pushing your limits and improving your performance. It includes muscle soreness from a workout or the fatigue from exertion.
• Bad Pain: This is sharp, sudden, or persistent pain indicating injury. Athletes learn to distinguish between the two and know when to push through and when to stop.

2. Mental Toughness

• Athletes develop a strong mental attitude towards pain. Techniques like visualization, positive self-talk, and focusing on long-term goals help them push through challenging times.
• Embracing discomfort as part of the growth process can help in other areas of life as well.

3. Pain Management Strategies

• Pacing: Knowing when to slow down or adjust intensity helps in managing pain without causing injury.
• Breathing Techniques: Controlled breathing can help manage pain during intense physical exertion.
• Distraction: Focusing on technique, strategy, or external factors can divert attention away from pain.

4. Preparation and Conditioning

• Proper preparation through training and conditioning can reduce the likelihood of severe pain and injury.
• Athletes spend time building strength, flexibility, and endurance to handle the physical demands of their sport.

5. Recovery and Rest

• Recognizing the importance of recovery, athletes prioritize rest and recuperation to manage pain and prevent long-term damage.
• Incorporating rest days, adequate sleep, and active recovery techniques helps in sustaining performance and managing pain.

6. Support Systems

• Having a strong support system including coaches, teammates, medical professionals, and family can provide motivation and practical help in managing pain.
• Seeking guidance from experts ensures that athletes are pushing through pain safely and effectively.

7. Setting Realistic Goals

• Athletes set short-term and long-term goals that keep them motivated and focused, even when facing pain.
• Breaking down larger goals into smaller, achievable milestones can make pushing through pain more manageable.

8. Listening to the Body

• While pushing through pain, athletes still listen to their bodies and understand their limits.
• Knowing when to push and when to rest prevents over training and serious injury.

9. Resilience and Adaptability

• Developing resilience helps athletes bounce back from setbacks and continue to push through pain.
• Being adaptable and willing to modify training or competition plans in response to pain or injury is crucial for long-term success.

10. Use of Technology and Tools

• Athletes use technology and tools like heart rate monitors, GPS trackers, and biofeedback devices to monitor their bodies and manage pain effectively.
• Utilizing these tools can help track progress, understand pain triggers, and adjust training accordingly.

By applying these lessons, individuals can improve their ability to push through pain in a safe and effective manner, whether in sports, work, or daily life.

This applies to recovering from a major surgery, say a joint replacement. There’s pain involved in the recovery in order to gain full mobility and flexibility in the joint. Working to develop mental fortitude and increase pain tolerance is how we humans can bounce back to gaining our active lives again after a joint replacement. Implementing some of the techniques listed above like setting small goals, pacing, finding resilience, and using support systems can all help in finding our return to our normal activities. Sometimes you’ve got to embrace the pain!

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually, it will subside and something else will take its place. If I quit, however, it lasts forever.” – Lance Armstrong