Should You Exercise When It Hurts? A Clinician’s Guide

We’ve all been there, skipping a workout, avoiding the stairs, or saying no to a game with our kids because something hurts. But what if pain doesn’t always mean you have to stop?

Pain isn’t always a sign of damage. In fact, pain is often your brain’s way of saying “pay attention,” not necessarily “stop everything.” The key is learning how to listen to pain without fearing it.

Let’s talk about a simple system that helps you figure out when it’s okay to move, when to hold back, and when to change course. It’s called the Activity Traffic Light system.

🟢 GREEN LIGHT — Mild Pain: You’re Good to Go

If your pain is mild (around 1–4 out of 10), goes away within a few hours, and you can still move normally; this is “green light” pain.

👉 This type of pain is safe. It usually means your body is adapting to new or increased activity.
👉 You can keep going and even progress a little next time—by about 1–5%.

Example: You feel a light ache in your knee during squats that fades by dinner—no problem. That’s green.

🟡 YELLOW LIGHT — Moderate Pain: Slow Down, But Don’t Stop

If your pain goes up to 5-7 out of 10, lingers for up to 1–3 days, but doesn’t stop you from moving; that’s a yellow light.

👉 You don’t need to stop, but you shouldn’t push harder either.
👉 Stay at the same level of activity and focus on recovery: sleep, hydration, gentle movement.
👉 If pain gets worse the next day (up by 3 or more points), it’s time to adjust.

Example: You go for a jog, but the next day your ankle is sore and stiff. It eases up later, but you take it easy next run. That’s yellow.

🔴 RED LIGHT — Sharp or Lasting Pain: Time to Change Something

If pain is sharp, intense (7 out of 10 or more), sticks around longer than 48 hours, or affects your ability to move; you’re in red light territory.

👉 Time to change the activity or reduce the load.
👉 Try gentle mobility work or a different type of exercise (like swimming or biking).
👉 Check in with your healthcare provider if it doesn’t improve.

Example: You tweak your back during deadlifts, and it’s still bothering you three days later. That’s red a red light and it is time to adjust or get checked.

Why This Works

Pain isn’t always about injury. It’s your body’s warning system. Sometimes it works well, sometimes it’s a little too sensitive especially if pain has been going on for a while (chronic pain).

That’s where this system helps. It gives you clear signs on how to keep moving safely and confidently, even when pain is part of the picture.

A Simple Analogy: The Lamp

Think of your pain system like a lamp:

• If the bulb (your body) is broken, fix it.
• If the wiring (your nerves) is glitchy, reset it.
• If the fuse box (your brain/emotions) is overloaded, calm it down.

This shows that pain can come from different places—not just the muscles or joints—and all of them matter.

How We Use This in the Clinic

Let’s say you’re rehabbing a knee after an injury:

• Monday (Green) – Some mild discomfort during squats, gone by the evening → ✅ Progress next session.
• Wednesday (Yellow) – More soreness lingers overnight → ⚠️ Hold steady and recover.
• Friday (Back to Green) – Feels better again → ✅ Move forward safely.

We track your progress, not just pain. That way, pain becomes a guide—not something to fear.

Final Thoughts

You can keep moving, even if you’re in pain as long as you listen to how the pain behaves.

Using the Traffic Light System helps you:

✅ Know when it’s safe to keep going
✅ Avoid flare-ups and setbacks
✅ Feel confident in your recovery

Psychological Aspects of Pain Management

Managing pain during exercise isn’t just about physical adjustments; it also involves psychological strategies:

1. Positive Mindset:
   • Maintaining a positive mindset can significantly influence your perception of pain. Focus on your progress and the benefits of staying active, rather than the discomfort.
2. Pain Education:
   • Understanding the nature of your pain can help you manage it better. Educate yourself about the types of pain associated with different activities and how to differentiate between beneficial and harmful pain.
3. Stress Management:
   • High stress levels can exacerbate pain. Incorporate stress management techniques such as meditation, deep breathing, or yoga into your routine.

Exercise is crucial, even when you’re experiencing pain. Understanding the type and intensity of pain can help you decide whether to continue, modify, or stop an activity. Always listen to your body and consider seeking professional advice to guide you through the process.

By understanding and implementing these guidelines while exercising with pain, you can maintain an active lifestyle while managing pain effectively. For more personalized advice, feel free to contact us or schedule an appointment.

Your Winnipeg Chiropractor and Athletic Therapist

Originally posted on May 17, 2022 @ 4:39 pm