Chronic Pain Tips: Preserving Performance and Preventing Injury

Exercise is universally acknowledged as a vital component of a healthy lifestyle. It offers numerous benefits, such as improved cardiovascular health, increased strength, and enhanced mental well-being. Engaging in regular physical activity is undoubtedly essential, but like most things in life, moderation is key. Overtraining, a phenomenon where individuals push their bodies beyond their limits without adequate rest and recovery, can have detrimental effects on both physical and mental health. In this blog post, we will explore the importance of exercise and shed light on the risks associated with overtraining.

Avoiding Overtraining to Preserve Performance and Passion

Overtraining syndrome is a result of pushing the body too hard without proper recovery. It leads to significant strain on physical and mental well-being. The disruption of the delicate balance between training and rest not only cause a decrease in performance but also negative health effects. Physically, it places excessive stress on the musculoskeletal system. Injuries like stress fractures, tendinitis, and muscle strains are common consequences of over training.

Hormonal imbalances can occur, affecting reproductive health, metabolism, and immune function. Psychologically, overtraining contributes to irritability, mood disturbances, decreased motivation, and even depression or anxiety.

Taking break can be disruptive

Unfortunately, overtraining often forces individuals to take a break from the sports and exercises they love. This interruption not only disrupts their training routine but also robs them of the joy and fulfilment derived from those activities. It’s a frustrating predicament—a lose-lose situation. On one hand, overtraining demands a break for the body to recover and prevent further damage. On the other hand, it means sacrificing the very activities that bring happiness and a sense of accomplishment.

This is why finding a balance is paramount—a delicate equilibrium between pushing oneself and allowing for adequate rest and recovery. Striking this balance helps avoid the detrimental cycle of overtraining and the subsequent limitations it imposes on one’s ability to engage in beloved activities. Prioritising a healthy balance ensures the longevity of enjoyment in favourite sports and exercises while effectively caring for the body’s needs. By honouring the body’s limits, individuals can continue pursuing their passions without falling prey to the pitfalls of overtraining.

Don’t use pain to determine if you are overtraining

overtraining injuries, signs and symptoms
Most people use pain as a indicator to if they are training too much The problem with this is that pain is a subjective experience and is not a good predictor of injuries There are in fact many other signs and symptoms that can indicate that you are exercising too much

In the realm of pain science, an important concept to grasp is that pain alone is not always a reliable predictor of injury. It’s a common misconception that experiencing pain automatically indicates tissue damage or injury. In reality, pain is a complex phenomenon influenced by various factors, including biological, psychological, and social factors. This means that a person can have pain without any underlying injury, and conversely, they can sustain an injury without experiencing significant pain.

pain science, back pain singapore
Which is more painful These are two real life cases The truth is pain is not a reliable indicator of damage or what is going on You can read more about this in our <a href=httpschiropractor singaporecomsgresourceseducation pain science chiropractor>pain science article<a>

Understanding this concept is crucial when assessing the risk of injury during exercise or physical activities. Rather than solely relying on how one feels, it’s essential to consider the capacity of the tissues to withstand load and stress. Each individual’s tissues have a unique load capacity, influenced by factors such as strength, flexibility, and overall conditioning. By taking into account tissue load capacity, we can better assess the risk of injury and make informed decisions about exercise intensity, duration, and progression.

Adopt a holistic approach to injury prevention

It’s important to note that pain is a complex phenomenon that involves not only the physical aspects of tissue damage but also the brain’s interpretation and perception of that information. By incorporating pain science principles into our understanding of injuries and exercise, we can shift the focus from solely relying on pain as an indicator of injury to a more holistic approach that considers tissue load capacity and other relevant factors. This broader perspective allows for a more comprehensive assessment of injury risk and empowers individuals to make informed decisions about their physical activities while taking into account their unique circumstances and capabilities.

Tissue Capacity is the Objective Risk of Injury

load capacit, risk of injury
At any given point in time there must be something that your body can do For minor injuries this will be very close to what you can usually do For severe injuries it will be just a fraction of what you used to do Its absolutely crucial

When it comes to preventing injury during exercise or physical activities, understanding the concept of tissue capacity is crucial. Tissue capacity refers to the ability of our muscles, tendons, and joints to tolerate load and stress without reaching a point of failure. Unlike subjective pain experience, which can vary greatly among individuals, tissue capacity provides an objective measure of injury risk. Tissue capacity is a fundamental aspect of injury prevention that focuses on the physical properties and limitations of our musculoskeletal system. Each person’s tissues have a unique capacity to handle stress and load, influenced by factors such as genetics, training history, drug use, and individual differences. Understanding tissue capacity allows us to evaluate how well our bodies can withstand the demands of exercise and physical activity.

To accurately assess the risk of injury, it is important to take into account tissue capacity alongside pain experience. By evaluating the strength, flexibility, and stability of our muscles and joints, we gain a clearer understanding of their ability to withstand load and stress. This objective assessment allows us to make informed decisions regarding exercise intensity, duration, and progression, helping to minimise the risk of exceeding tissue capacity and subsequently reducing the risk of injury.

Prioritising Injury Prevention and Optimal Health with Advanced Biomechanical Assessments

At Square One Active Recovery, we prioritise your health and injury prevention by offering biomechanical assessments. These assessments utilise advanced tools such as dynamometers and force plates to provide objective measurements of your current body function. Unlike relying solely on subjective feelings or guesswork, our biomechanical assessments provide concrete data that allows us to better predict your chances of getting injured.

Objective Strength Evaluation with Dynamometers

The use of dynamometers helps us evaluate your strength and muscular imbalances objectively. By measuring the force generated during specific movements, we can identify areas of weakness or asymmetry that may increase your vulnerability to injuries. This data-driven approach allows us to tailor your exercise program and target specific muscle groups or movement patterns that require improvement, reducing the risk of potential injuries.

Assessing Movements with Force plates

Force plates play a crucial role in assessing your balance, stability, and movement patterns. These high-tech platforms capture the forces exerted by your body during various exercises and activities. By analysing this data, we gain insights into your weight distribution, stability, and biomechanical efficiency. Identifying any irregularities or imbalances can help us design personalised interventions for you. This include evaluating your movement patterns, enhance stability, and optimise performance while reducing the risk of injury.

By integrating biomechanical assessments into our practice, we remove the guesswork and subjectivity often associated with injury prevention. This means a proactive approach to your health and fitness by identifying potential risk factors before they escalate into injuries. By leveraging the latest technologies and scientific advancements, we can provide you with a comprehensive understanding of your body’s capabilities and limitations, empowering you to make informed decisions about your training and effectively reduce the chances of injury.

You don’t have to hold back your training for the rest of your life

Progressively training your body is an effective approach to gradually increase your workout volume and capacity. The slow and steady approach allows you to train or workout more without unnecessary injury risk. Strength and conditioning programs play a vital role in building a solid foundation. In doing so, it prepares your body for higher volumes of training. Strength training can help with a range of training objectives including increasing muscular strength, power, and endurance. All of these translate into improved performance and reduced risk of injury.

Accessory exercises

shoulder pain, rotator cuff tear, singapore exercise
Singapore lawyer Joshua Woo working on a shoulder rehabilitation exercise While there is barely any tension on the band it is still no easy feat for the fitness buff

In addition to strength training, incorporating accessory exercises can further enhance your ability to handle higher volumes. Accessory exercises target specific muscle groups or movement patterns that are complementary to your primary sport or exercise. These exercises help address muscle imbalances, enhance stability, and improve overall performance. With accessory exercises, you can target weak areas or neglected muscle groups. This result in a well-rounded training program that supports your main activities.


Cross-training is another valuable strategy to gradually increase training volume. Engaging in different activities or sports that complement your primary focus helps diversify your training stimulus. In doing so, you reduce the risk of overuse injuries, and enhance overall fitness. If you’re a runner, incorporating swimming, or strength-based workouts can provide a different stimulus without undermining your training objectives.

Progressive overloading

It’s important to approach progressive training with patience and gradual increments to allow your body to adapt and avoid overtraining. Gradually increasing training volume, intensity, or duration over time allows your muscles, tendons, and joints to adapt and become more resilient. It’s also crucial to pay attention to signs of fatigue or overuse. Incorporate adequate rest and recovery into your training program will allow you to train harder in the future.

By implementing a well-structured strength and conditioning program, incorporating appropriate accessory exercises, and exploring cross-training opportunities, you can progressively train your body to handle higher volumes of training. This approach not only improves your performance but also reduces the risk of overtraining. Ultimately allowing you to continue enjoying the sport or exercise you love while achieving your fitness goals.

Finding the Right Balance

Exercise is undeniably vital for maintaining good health, but overtraining can have detrimental effects on both physical and mental well-being. By understanding the importance of balance, listening to your body, and incorporating proper rest and recovery, you can maximise the benefits of exercise while minimising the risks associated with overtraining. Remember, a sustainable and balanced approach to exercise will yield the best long-term results for your health and well-being.


Based in Singapore, Square One Active Recovery offers treatments with a very big difference. With our evidence-based exercise approach, you can achieve your recovery goals in just 12 weeks. Not getting results from your chiropractor, TCM doctor or physiotherapist? Talk to us and find out how we can take your recovery to the next level.

Our goal? To make our own services redundant to you.

*We do not offer temporary pain relief such as chiropractic adjustments, dry needling, or any form of soft tissue therapy.

    author avatar
    Dr. Jesse Cai

    Jesse, a chiropractor with a unique approach, believes in empowering his clients to lead functional and fulfilling lives. Jesse worked with high-level Australian athletes, including roles such as Head Sport Trainer for Forrestfield Football Club, board member of Sports Chiropractic Australia, and member of Sports Medicine Australia.

    author avatar
    Dr. Jesse Cai Chiropractor
    Jesse, a chiropractor with a unique approach, believes in empowering his clients to lead functional and fulfilling lives. Jesse worked with high-level Australian athletes, including roles such as Head Sport Trainer for Forrestfield Football Club, board member of Sports Chiropractic Australia, and member of Sports Medicine Australia.
    author avatar
    Dr. Jesse Cai Chiropractor
    Jesse, a chiropractor with a unique approach, believes in empowering his clients to lead functional and fulfilling lives. Jesse worked with high-level Australian athletes, including roles such as Head Sport Trainer for Forrestfield Football Club, board member of Sports Chiropractic Australia, and member of Sports Medicine Australia.