Understanding Pain: What It Means and How to Respond
Everyone Experiences Pain
Pain is a universal experience. Whether it's thigh muscle soreness days after a tough run or a sharp pain below the knee when squatting, it can be unsettling—especially when it lingers or its cause is unclear. This article will help you better understand pain and how to respond to it.
Pain is an Alarm, Not Always an Injury
Pain functions like an alarm system. It doesn’t necessarily mean damage has occurred, but rather signals that something may need attention. Instead of fearing pain, it’s important to understand it. Sometimes, you can safely work through it, while other times, it serves as a meaningful warning to prevent prolonged issues.
How to Gauge Your Pain Level
There are several ways to assess pain intensity. One common method is the 0-10 pain scale, where 0 is no pain and 10 is extreme pain. At The Movement Physio, we use a simple "stoplight" method:
Green Zone (0-3/10): Awareness of discomfort but not restrictive. Safe to continue.
Yellow Zone (4-6/10): Tolerable but noticeable. Proceed with caution.
Red Zone (>6/10): Sharp, severe, or worsening pain. Best to avoid.
When to Seek Further Guidance
If you experience any of the following, consider consulting a professional:
Pain progressively worsens during activity instead of improving as you warm up.
Pain lingers beyond 15-20 minutes after stopping the activity.
Delayed onset pain (also known as a “pain hangover”).
Significant swelling associated with the pain.
Modifying Activity Instead of Stopping
Pain is your body’s way of communicating, but that doesn’t mean you need to completely stop an activity. More often, modifying the activity is the key to managing pain. Adjustments will vary depending on the individual, activity, and environment. For runners, factors like distance, elevation, duration, speed, terrain type, and frequency can all be adjusted to reduce pain while staying active.
Not All Training Sessions Are Equal
The good news? There are countless ways to modify activities while still participating in the things you love. Research shows that people with pain generally have better outcomes when they continue to engage in valued activities—so our primary goal is to keep you moving in a way that works for you.
How Physiotherapists Can Help
As physiotherapists, we specialize in:
Ruling out serious issues that require medical attention.
Identifying the root causes of your pain.
Addressing factors contributing to persistent pain.
Creating a structured plan to relieve pain and prevent future issues.
Want to Learn More?
For a deeper dive into pain management, we’ve created a free eBook packed with insights and strategies. Download it below!