Reps in Reserve (RIR) is a concept used in strength training that refers to how many repetitions a person can still perform before reaching muscle failure during an exercise. For example, if you do a set of 10 reps but feel you could do 2 more before failure, your RIR is 2. This method helps regulate workout intensity and volume without pushing to complete exhaustion every time.
In the context of pain management workouts, especially for people dealing with chronic pain or joint issues, using RIR can be very useful. It allows individuals to exercise safely by avoiding excessive strain that could worsen pain or cause injury. By stopping a set before total fatigue, patients can maintain muscle strength and mobility while minimizing discomfort. This approach supports gradual progress and helps prevent flare-ups that might occur from overexertion.
Pain management often requires balancing activity and rest. Workouts guided by RIR encourage listening to the body’s signals, which is crucial for those with pain conditions. Instead of pushing through pain, patients can adjust effort levels to what feels manageable, promoting consistency and adherence to exercise programs. This is important because regular movement is key to managing pain long-term, improving joint function, and enhancing quality of life.
For example, in knee pain management, exercises that avoid high-intensity or rapid reps are recommended to prevent aggravating the joint. Using RIR, patients can perform safer exercises like half squats or hamstring curls with controlled effort, stopping before pain increases. This method reduces the risk of worsening symptoms while still strengthening muscles that support the joint.
Overall, RIR offers a practical way to tailor workouts for pain management by controlling intensity and preventing overuse. It helps patients stay active without triggering pain spikes, making exercise a sustainable part of their treatment plan.
Sources
https://www.orthopedicwellness.com/blog/4-exercises-that-make-knee-pain-worse-and-what-to-do-instead
https://www.premierpainusa.com
https://www.dovepress.com/patient-reported-satisfaction-with-non-opioid-and-opioid-pain-control–peer-reviewed-fulltext-article-JPR
