In pain but want to keep moving?

Experiencing some pain but still want to stay active? You’re not alone—and the good news is, you can usually keep moving with the right approach. This month, let’s talk about how to modify your workouts when pain shows up, so you don’t lose progress or make things worse.

1. Listen to the Pain (but don’t fear it)

Not all pain means stop immediately. Ask yourself:

• Is it sharp, sudden, or causing you to limp or compensate? Stop and reassess.

• Is it dull or achy and stays the same during exercise? Modify and monitor.

2. Use the “Traffic Light” System

• Green light: No pain or discomfort → Go ahead!

• Yellow light: Mild discomfort that eases afterward → Modify or reduce intensity.

• Red light: Sharp or increasing pain → Stop that movement.

3. Modify with These Simple Strategies

• Change the Range: Don’t go as deep (e.g., partial squats instead of full).

• Reduce Load: Lower the weight, reps or resistance.

• Slow It Down: Control the tempo to reduce stress.

• Swap the Exercise: E.g., do a landmine press instead of overhead pressing if shoulder pain exists.

• Switch to Isometrics: Holding positions (like a wall sit or plank) can be easier on joints and may relieve pain.

4. Don’t Skip the Warm-Up

Pain often worsens with poor warm-ups. Spend 5–10 minutes mobilizing the joint and activating muscles around the painful area.

5. Rest Days Are Not Lazy Days

Active recovery (walking, light cycling, mobility work) promotes healing. Total rest is sometimes necessary, but movement helps most people feel better sooner.

When to Seek Help

If you’re unsure whether to push through or pull back, reach out. We can help assess what’s safe and what to avoid—so you can train smarter, not harder.