Your Body Talks, Are You Listening?
Why “pushing through” isn’t always the answer and how to know the difference
Over 25 years of athletics, few things have been more valuable to me than learning to listen to my body. My first lesson in it began when I was just 12 years old, when my running form was contributing to debilitating shin splints, making it almost unbearable to walk. After an off season of rest, I was fortunate to find a coach to encourage a shift in my form, but more importantly, encouraged me to listen more. This practice of learning when to listen has provided space for me to make some of the most profound changes in my form whether it be running, lifting weights, hiking, swimming, even the way that I support clients through chiropractic adjustments. As we listen and pay deeper attention to our bodies while we are active, it invites opportunity to adapt our form to support our movements or reveals times when we can push ourselves with confidence that we can recover in a good way and not encourage injury to creep its ugly head in.
The Language of Your Body
Your musculoskeletal system speaks in sensations, not words. Learning this language is like developing a sixth sense that can keep you active as long as you want to be! Here are some simple ways to decode what your body is telling you:
Normal Training Sensations:
- Muscle fatigue that builds gradually
- Slight muscle tension that improves with movement
- Breathing that is challenging but controllable
- Stiffness that decreases as you warm up
Warning Signals:
- Sharp, stabbing, or shooting pains
- Discomfort that worsens with continued activity
- Numbness or tingling sensations
- Pain that changes your natural movement patterns.
The Red-, Yellow-, Green-Light System
RED LIGHT – Stop Immediately:
Any pain that makes you alter your form or technique is a red light. When you start compensating (favoring one leg, hunching a shoulder, changing your stride) your body is trying to provide space for you to listen and avoid a greater complication. If you are feeling sharp pains, especially that radiate or cause numbness, it would be of benefit to stop and do a check in, see if there is something you are noticing in that moment that you can change. If it feels more honoring to where you are, seeking professional assistance to minimize risk of injury is a beautiful step you can take for yourself.
YELLOW LIGHT – Proceed with Caution:
General muscle fatigue, mild joint stiffness, or the burning sensation of working muscles are yellow lights. They are normal responses to physical demand, but keeping an eye on them to ensure that you are resting appropriately and providing your body the hydration and nutrition it needs are important. If they intensify rapidly or don’t improve after rest, it may be worth a conversation with a trusted medical provider.
GREEN LIGHT – Normal Training Response:
The satisfying fatigue of muscles working, manageable breathing effort, and the gradual warming sensation in your joints are all green lights. They are signs that your body is adapting and growing stronger.
When Professional Help Is Needed
Your body will often give you weeks or months of warning before a serious injury occurs. Don’t ignore these signals;
- Pain that consistently appears at the same point in your activity.
- Stiffness that requires longer warm-ups to resolve
- Compensation patterns that have become automatic
- Recurring minor injuries in the same area
- Persistent fatigue despite adequate rest
The severity of these symptoms will fluctuate, usually becoming worse when they have been presenting for longer, emphasizing the stress you are putting on your body. Seeking assistance through body workers or your PCP can help provide insight into how to resolve whatever is causing these signals to go off long before they become a serious injury.
The Long-Term Perspective
Learning to listen to your body can be one of the most empowering things that you can do as you train. As we listen to our body, it communicates more freely, providing wisdom and opportunity to be adaptive and stronger in our movements. The athletes who stay active the longest aren’t necessarily the toughest; they’re the ones who learned to read their body’s signals and respond appropriately. The biggest lesson I share with clients about their training is that there is no shame in adjusting your plans based on what your body is telling you. As we learn to differentiate caution signals vs stop signals, it opens up how to be the most adaptable athlete in the game. I’m not the type of person to ask someone to stop something they are passionate about. Instead, we should invite ourselves to explore and listen deeper, so we can honor our bodies and still do the things we love. If that means dialing back for a little bit so that you can listen and find adaptations that are supportive, that time can be a beautiful gift. Through listening, we can be active and enjoy the activities that bring us the most joy.
Dr. Chris Brown completed his chiropractic education at Cleveland University-Kansas City, and is excited to bring his unique approach to care to the Pacific Northwest. He is owner of The Source Chiropractic on Capitol Hill. His deep passion for movement and community drives him to help his clients live their most vibrant lives, no matter what adventure they’re embarking on next.
