What to Do When You Experience Pain During Exercise

Your peaceful morning run is interrupted by a sudden twinge in your calf. Thoughts of “No Pain, No Gain!” clash with advice from your Facebook running group urging you to stop if you feel pain.

As a physical therapist, I can tell you that neither extreme view is entirely correct. Pain is not a straightforward signal but a complex, subjective experience influenced by various factors like past experiences and mood.

Pain can be misleading and doesn’t always indicate structural issues. A nuanced approach is needed rather than a black-and-white rule of pushing through pain or stopping altogether.

Experts suggest distinguishing between discomfort during exercise and persistent pain afterward. Mild pain during activity that improves within 24 hours may be acceptable. However, severe or worsening pain may signal a more serious problem.

Fear of pain can lead to compensation patterns and more injuries. Understanding pain’s nuances is crucial to preventing further harm.

Based on expert advice and experience, I devised a four-question checklist to guide you when experiencing pain during exercise and determine whether it’s safe to continue or take a break.

1. Is the pain a five out of 10 or higher?

If the pain significantly affects your mood, it may be a sign to pause or adjust your activity level.

2. Is the pain radiating or electrical, or constant and sharp?

Radiating or electrical pain and sharp, constant discomfort may indicate a more serious issue needing immediate attention.

3. Has the pain lasted longer than 36 hours?

Persistent pain lasting over a day and a half suggests overexertion and the need for extended rest.

4. Is the pain increasing over time?

A progressive increase in pain indicates persistent strain without adequate recovery.

Interpreting Your Answers

If you answered “no” to all questions, you’re likely safe to continue your activity. But any “yes” response should prompt a decrease in activity level. If severe or worsening pain persists, seeking medical advice is crucial.

Remember, pain is a signal that requires attention and interpretation. Stay attuned to your body’s cues and adjust your approach accordingly.