Pain Proof Your Workouts

Whether it's getting started with your New Year's resolutions or continuing to stay in shape remaining pain-free is essential to your workout performance and longevity. Here are some tips to pain proofing your workouts: 

  1. Know your current fitness level – If you’ve been out-of-shape for a while, begin at a comfortable pace to avoid injuries. Build your stamina (cardio) and stretching (flexibility) then progress to body weight training then weight training.
  2. Structure – Have an outline of your workout. Start with a warm-up and stretches. Move to your cardio. Head to strength training. Finish with a cool-down and stretches.
  3. Get a trainer – If you do not have the knowledge for working out, get a trainer to get started and work on form and technique.
  4. Pre-workout readiness – Make sure you had a good night’s rest, balanced nutrition, and are hydrated properly for a good workout.
  5. Warm-up – Take 5-10 minutes to increase the body’s temperature to break a sweat. This allows the muscles to be more pliable, joints to be more fluid, and mind to be focused.
  6. Pre-workout stretching – There are different types of stretching. To start your workout, when the body is “cold”, use “dynamic” stretching to warm the muscles and ready the joints.
  7. Quality trumps quantity – Form and technique is by far the most important aspect of a workout. Whether it’s cardio (running, swimming, biking, etc.), weights (body, machine, free), or a particular sport, proper form and technique reduces injury risks.
  8. Know your limits – We all want to run faster/longer, lift heavier, and/or be more flexible. Be mindful of where your max limits are.
  9. Cool-down – Take 5-10 minutes to decrease the body’s temperature from your workout. This allows the body to return to resting levels.
  10. Post-workout stretching – Use static stretching vs. dynamic stretching to lengthen muscles and decrease pressure upon joints.
  11. Rolling – Use foam rollers, tennis balls, and/or golf balls to roll over certain muscles to reduce scar tissue, increase blood flow, and push out muscle toxins.
  12. Post-workout recovery – Feed the machine! Refuel with “clean” proteins and veggies. If needed, use a protein supplement (drink, bar, etc.). Be sure to re-hydrate with water and electrolytes.
  13. Ice and heat – If an injury (sprain or strain) occurs, ICE the area for 20 minutes followed by non-impact movement. For general soreness, use heat to increase blood flow followed by either dynamic or static stretching.
  14. Get your zzz’s – Sleep is essential for your body’s recovery. Do not skimp on it!
  15. Stay adjusted – Your body’s alignment is vital for your body’s balance. The better your spinal alignment, the lower your risk for injury.

    CONTACT US AT       #(808) 948-8722


Moiliili Professional Building

2525 South King St., 

Suite 303

Honolulu, HI 96826

(3rd floor of "Down to Earth" Natural Food Store)




Monday, Wednesday, Friday:

8 am - 12 pm; 2 pm - 6 pm


Tuesday, Thursday, Saturday:

8 am - 12 pm


Sunday Closed 

Taira Chiropractic

2525 S King St
96826 Honolulu


Dr. Travis Taira and his staff (Kawehi, receptionist) is always nice and helpful. Dr. Taira is always very professional and easy to talk to if you should... more
I have to say that I am one of the few skeptics when it come to chiropractors ... I remember going to see one yeeeeaaaars ago ... and walking out of there 2... more
I've had Chiropractic care for over twenty-five years with many different styles and disciplines of chiropractic. Dr. Taira is very knowledge and... more