UNDERSTANDING PAIN.
Learn when to push through pain and when to stop.
When to Rest and When to Keep Moving
Pain is one of the most common reasons people stop exercising and one of the biggest barriers to recovery. But pain doesn’t always mean damage, and resting too much can sometimes slow progress rather than help it.
Understanding when to rest and when to keep moving is key to managing pain, improving function, and returning to confidence in your body.
Pain Doesn’t Always Mean Injury
Pain is complex. While acute injuries can cause pain, many people experience discomfort without clear tissue damage. Factors such as stress, sleep, workload, previous injuries, and fear of movement can all influence how pain is felt.
This is especially common:
After long periods of inactivity
During flare-ups of chronic pain
When returning to exercise after injury or surgery
In these situations, pain is often the nervous system being protective rather than a sign that something is being harmed.
When Rest Is the Right Choice
Rest is important in certain situations, particularly in the early stages of injury or inflammation.
You may need to prioritise rest if:
Pain is sharp, severe, or worsening rapidly
There is swelling, redness, or heat around a joint
Pain is present at night or at complete rest
Movement causes immediate loss of strength or function
Short-term rest allows tissues to settle and prevents further aggravation. However, rest should usually be temporary, not a long-term strategy.
When Keeping Moving Is Better
In many cases, gentle and controlled movement is one of the most effective ways to reduce pain.
Movement helps:
Improve circulation and healing
Maintain strength and joint mobility
Reduce stiffness and fear of movement
Calm the nervous system over time
For ongoing pain conditions such as back pain, osteoarthritis, tendon pain, or post-surgical stiffness, staying active at the right intensity is often more beneficial than complete rest.
Using Pain as a Guide, Not a Stop Sign
One of the most effective ways to manage pain during exercise is to use it as feedback rather than something to avoid completely.
A helpful guideline is the pain scale out of 10:
0–2/10: Very mild, usually safe to continue
3–4/10: Acceptable discomfort during exercise
5+/10: Too much, modify or stop
Pain that settles within 24 hours is generally acceptable. Pain that escalates or lingers longer may mean the load was too high.
The Difference Between “Good” and “Bad” Pain
Understanding pain quality can help guide your decisions.
More acceptable pain:
Muscle fatigue or mild soreness
Stretching discomfort that eases with movement
Aching that reduces after warming up
Pain that needs attention:
Sharp or stabbing pain
Catching, locking, or giving way
Numbness, tingling, or weakness
If pain changes in nature or becomes unpredictable, it’s important to reassess your approach.
Why Too Much Rest Can Make Pain Worse
While rest can help in the short term, prolonged inactivity may lead to:
Reduced muscle strength
Increased joint stiffness
Lower pain tolerance
Fear of movement
This can create a cycle where pain leads to avoidance, which then leads to more pain when movement is attempted again.
Gradual, structured exercise helps break this cycle safely.
How Exercise Physiology Helps Manage Pain
An Accredited Exercise Physiologist understands how to:
Modify exercises around pain and injury
Progress load safely and gradually
Build confidence in movement
Address underlying strength, mobility, or conditioning issues
Rather than avoiding pain completely, exercise physiology focuses on controlled exposure helping your body adapt without flare-ups.
This approach is especially helpful for:
Chronic pain
Post-surgical rehabilitation
Osteoarthritis
Tendon conditions
Recurrent or persistent injuries
When to Seek Professional Advice
You should seek support if:
Pain is persistent or worsening
You’re unsure how much is too much
Pain is stopping you from being active
You’ve had multiple flare-ups or setbacks
Early guidance can prevent long-term issues and help you stay active with confidence.
Learn to Manage Your Pain
Pain doesn’t always mean you should stop moving and rest isn’t always the answer. The goal is to find the right balance between recovery and activity, using movement as a tool rather than something to fear.
With the right guidance, most people can continue exercising safely, even with pain.
At JY Exercise Physiology, I help you understand your pain, move safely, and rebuild strength with confidence through personalised, evidence-based exercise programs.
Located in Upper Mount Gravatt, meet your Exercise Physiologist and feel free to explore our other blogs to learn more and gain additional insights.
Call or Text +61 421 967 711
