Using a pain diary is a great way to track how our body is adapting to the load it is given.
By scoring pain from 0 to 10 both during and following activity, we can see whether the affected tissue is coping with the current load.
If you see a gradual increase in the intensity of symptoms with the same activity, it is likely load should be reduced. Whereas if intensity is either steady or decreasing, then activity levels can be kept at the same level, or increased.
See below two different pain diaries for different populations:
- General Pain Diary – Suited for day to day activities.
- Active Pain Diary – Suited for athletic populations and return to sport.
General Pain Diary:
| Date and time of pain | Activity that caused pain | Intensity of pain rated 0 to 10 during activity | Intensity of pain rated 0 to 10 the morning after activity | Nature and location of pain |
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Active Pain Diary:
| DATE: | SESSION TYPE AND DURATION: | PAIN /10 DURING | PAIN /10 AFTER (OR THE FOLLOWING DAY) | % PERFORMANCE (SEE DESCRIPTION BELOW) |
100% = INJURY HAD NO EFFECT EG. RAN AT USUAL SPEED WITH NO LIMP
50% = ONLY ABLE TO PEFORM HALF AS GOOD AS USUAL DUE TO INJURY
0% = UNABLE TO PERFORM THE ACTIVITY DUE TO INJURY