Pain? Here’s How to Handle It (Without the Panic)

What some of you might not know is that, outside of coaching weightlifting and in my spare time, I’m also an osteopath working specifically with strength athletes.

My entire philosophy? Keep you lifting, moving, and performing—even when pain shows up. After my own journey as an athlete (yes, I’ve been given terrible advice like “you’ll never squat again”—a story for another time), I’m here to tell you: Pain doesn’t mean stop. It means you need a smarter plan.

If you train hard, you’re going to run into niggles, aches, or the occasional “what the hell was that?” moment. That’s normal—it’s part of pushing your limits. But just because something feels off doesn’t mean you’re broken or need to take weeks off, there is always something that can be done.
At MWBC, our job is to help you navigate those moments with education, strategy, and solutions that keep you under the bar safely.

So Here Are 5 Tips for Handling Pain in Training:

1. Keep Moving—There’s Always a Plan B

Stopping completely and taking a week off when pain comes on isn’t the answer. In almost every case, there’s a way to keep moving. Maybe that means adjusting your range of motion, scaling back the weight, or switching to a variation that feels better. Movement, when done right, helps recovery—and keeps your momentum going. Training isn’t all or nothing. If pain comes up, come in anyway and let the coaches know, they will be able to sort out a workout that challenges you, without making things feel worse.

2. Don’t Play Guessing Games - Communicate!

Got a coach? (If you train here, you do.) Keep them in the loop. When you see a health professional, show up with details—not just “it hurts.”
Start tracking:
✅ When does it hurt?
✅ Which movements set it off?
✅ Any patterns (time of day, certain positions)?
✅ What makes it better or worse?

The more info you have, the easier it is to find a solution. Guessing isn’t a strategy—communication is.

3. Your Recovery Outside the Gym Matters!

Pain isn’t always about what you did during your workout. Look at the bigger picture:

🛏️ Are you sleeping enough? (If you’re living on 5 hours, we’ve found your culprit.)
🥗 Is your nutrition supporting your training? Under-eating is a fast track to setbacks.
📅 Has your training load spiked? (Doubling sessions or maxing out every week? That’s asking for trouble.)
😮‍💨 Feeling stressed? Life stress affects how your body recovers—don’t ignore it.

Your body responds to everything you throw at it, not just what happens in the gym.

4. Was It Sudden or a Slow Creep?

Did you feel a sharp "oh sh*t" moment, or has it been creeping up? Quick tweaks and slow burners require different approaches. Knowing how and when it started helps us figure out the right plan—whether that’s a modification, deload, or something more specific like rehab.

5. Pain ≠ Damage. Read That Again.

Pain doesn’t automatically mean you’ve injured yourself. Scans often show “damage” in people with zero pain, while others with pain have nothing show up at all. Pain is information—let’s use it to guide smart decisions, not fuel fear.

Bottom line:

Pain during training isn’t an automatic stop sign—it’s a signal to adapt. There’s always something we can work with to keep you moving. Whether it’s making exercise modifications, improving recovery, or helping you understand what’s going on, the MWBC coaches are here to help.

At MWBC, we’re about building strong humans—not just physically, but mentally. That includes knowing how to navigate setbacks without throwing in the towel. Got a niggle messing with your lifts? Come chat with me. Let’s keep you training smarter, not less.

-Coach Caity