Does Pain Mean Stop? No, Pain Does Not Mean Stop

One of the most common things I hear from NEW patients at Art of PT Sports Physical Therapy is this:

"I figured I should stop moving/exercising/training because it hurt." But pain does not mean stop. Well not always, but in the rehab world, you'd be surprised.

It makes sense. Pain is our body’s natural warning system. But in the context of rehab and recovery, pain isn’t always the enemy. More importantly, stopping completely can sometimes do more harm than good.

As a doctor of physical therapy, I see this misconception hold people back every day. So let’s clear something up: not all pain is bad.

PAIN DOESN'T ALWAYS EQUAL DAMAGE

When you’re recovering from an injury, whether it’s a sprained ankle, post-surgical pain, or chronic low back issues, some level of discomfort is expected. That doesn’t mean your body is breaking down or that you're doing something wrong. Often, it's simply your body’s way of saying, "I’m still healing. I’m working through this."

At Art of PT, I always tell patients:

👉 If your pain is under a 5 out of 10, not worsening over time, gets better with activity and doesn’t feel sharp or alarming, it’s usually okay to keep going.

Now, let’s be honest, pain scales are subjective. One person’s 3 is another person’s 7. That’s why open communication with your PT is so important. We help you interpret your symptoms in context, so you're not flying blind.

The Problem With Avoiding Movement

Avoiding movement out of fear can actually slow your recovery. When you stop using a body part entirely or become overly protective, your body adapts but not in a good way. You might begin to compensate, develop poor mechanics, or lose strength and mobility, creating a whole new set of problems.

In contrast, progressive, intentional movement is what drives healing. Gentle loading of tissues (when done correctly) helps stimulate collagen production, rebuild strength, and re-establish joint and muscle function. It also helps retrain your nervous system, an often overlooked but crucial component of pain management. (REMEMBER THE NERVOUS SYSTEM IS KING)

The Sweet Spot: Finding Your Rehab Zone

Physical therapy is all about balance, knowing when to push and when to pause. Too much too soon can cause setbacks. But doing too little can leave you stuck.

Here’s where the concept of "rehab zone" comes in. This is the space where you might feel some discomfort, but it’s controlled, consistent, and part of the process. It’s not sharp, shooting, or escalating. It’s not causing swelling or limping. It’s that manageable, familiar soreness you might even expect after a good workout. And that’s okay. This is the sweet spot of healing.

This is also where working closely with your physical therapist matters most. We help you adjust your program, monitor your symptoms, and make smart decisions so you can keep progressing safely.

Listen to Your Body...But Don’t Let Pain Be the Boss

At the end of the day, pain is a signal. But it’s just one signal. What we do with that signal matters.

Rather than automatically stopping everything, ask yourself:

Is the pain sharp or dull? Any numbness or tingling?

Is it constant or does it ease with movement?

Is it getting worse or staying the same?

Is it familiar soreness or something new?

Better yet, ask your PT.

We’re here to help you decode what your body’s saying and guide you toward safe, effective movement. You’re not supposed to figure this all out on your own.

Final Thoughts

Rehab isn’t about being pain-free from Day 1. It’s about progress, not perfection (just like life). And sometimes, progress comes with a bit of discomfort.

So no, pain doesn’t always mean stop. It might mean adjust. It might mean monitor. But most importantly, it should mean keep moving....wisely.

Got questions about your pain, your program, or whether you’re doing too much or not enough? Schedule a free in person or virtual consult (wherever you are) with me. Click the link below:

https://www.artofpt.com/contact-us

Questions, drop them in the comments.

Dr. G