Well, it looks like I’m accidentally turning this into a small series — but pain management is literally my bread and butter. I talk about it all day long, and still many people don’t really know how to respond when pain shows up during training. So this time, let’s talk specifically about what to do when pain appears in your workout.
If you train regularly — or start training seriously — experiencing pain at some point is not a unicorn event. It’s part of the adaptation process. Your body needs load to change. If you avoid every bit of discomfort and never feel anything at all, chances are you’re not challenging your system enough for it to improve. And improvement is the whole point.
But there’s a difference between useful training discomfort and overload your body isn’t ready for yet. That’s where having a response plan helps.
A response plan doesn’t mean asking Google — because if you ask Google long enough, you’ll end up convinced you’re dying, no matter what your symptom is. It also doesn’t mean copying what worked for your friend, your running buddy, or some fitness influencer who promises you “bulletproof joints” with three magic exercises. If it were that simple, I’d be out of work.
A response plan simply means you already know what to do when pain appears — instead of panicking and making emotional decisions in the moment.
I actually created a response plan for myself at the start of my marathon prep. The year before, I didn’t handle an upcoming pain episode very well — and yes, even as a physiotherapist, that can happen. Because knowledge and emotions don’t run on the same operating system. When emotions get loud, logic gets quiet. So it helps to decide on your strategy before you need it.
First, we use a simple 0–10 pain scale (like in the previous post — quick recap):
- 🟢 1–3/10 → keep going
- 🔴 7–10/10 → stop
- 🟠 4–6/10 → this is where decisions matter
Moderate pain is the decision zone. This is where adjustment beats avoidance.
When moderate pain appears during an exercise, first pause briefly and give your system a moment. Then try again once. Sometimes your nervous system is just a bit overprotective and settles down immediately. If the pain spikes again — no drama — now you adjust instead of pushing through blindly.
You have more options than you might think. Instead of stopping immediately, you can adjust the training variables (E3R3hab has an incredible, actionable post):
- Reduce load — use less weight or cover less distance
- Reduce range of motion — stay in the part that feels controlled and safe
- Slow your tempo — focus more on clean technique instead of speed
- Lower volume — fewer sets, reps, or total distance
- Lower intensity — lighter loads or slower pace
- Change your setup — adjust positioning, use supportive tools, different shoes, or another variation of the same movement (or different exercise), or a different type of muscle contraction (for example isometric instead of dynamic)
- Reduce frequency — train that specific pattern less often for a while
- Use machines for more stability — or switch to cross-training if repetitive loading is the issue (see frequency)
- Check the “invisible” factors — sleep, stress, nutrition, and overall life load (we’ll talk more about that in another post)
The key point is: you can modify a lot before you need to stop completely. No panic required. Just train differently for the moment and return to your original setup later — in a week, maybe two, sometimes longer. Your body is usually not the problem. The approach often is.
Pain after training is a bit trickier, because the trigger isn’t always obvious.
Was it one specific exercise?
The total session load?
The combination of movements?
Something else you did earlier that day?
That’s when you zoom out and simplify again. Reduce overall intensity and volume for a few days — or take one or two rest days — and see how your body responds. Then rebuild gradually. Don’t expect to pick up exactly where you left off. That’s one of the fastest ways into the next flare-up.
Think of it like a circuit breaker that tripped. You don’t switch everything back on at once — you add things back step by step and see what holds.
We don’t automatically avoid pain — but we also don’t ignore it. We use it as information. Your body isn’t trying to sabotage you. It’s giving feedback. What you do with that feedback is what makes the difference.
Never do anything in the gym today that prevents you from working out tomorrow.
James Clear
🧪 Let’s Experiment
Pain during training is not a stop sign by default — it’s a decision point.
Instead of reacting emotionally when pain shows up, let’s switch to a simple response sequence. No panic, no guessing, no Dr. Google — just a calm, repeatable process you can use in the moment.
🎯 Try This:
When decision time comes up, continue with modification instead of panic. Don’t jump straight to stopping — first adjust. Use the flow chart as your quick decision guide and walk through it step by step.
Start with small changes, reassess, and only escalate if the pain response tells you to.
Remember: stopping completely is the last resort, not the first reaction. Most of the time, smart modification beats total avoidance.
And once again — if acute trauma, visible swelling, numbness, or fever occur, skip the flow chart and seek professional assessment immediately.
🧠 Final Thought:
Consistency is built by smart adjustments, not stubborn execution. The best athletes are not the ones who never feel pain — they’re the ones who know how to respond when it shows up.
Keep it simple, stay curious, and keep learning—you’ve got this.
Take care,
Carina 🦊
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