Why Pain is a Normal Part of Getting Better
One of the most common questions we hear at Bodyreform is: “Is it okay that this hurts a little?”
The short answer is: Yes. In fact, research shows that controlled, low-level pain during exercise can actually improve recovery outcomes. It builds confidence and teaches your brain that movement is safe, even when tissues feel sensitive.
To help our patients navigate this, we use a specific Feedback Loop to ensure we are stimulating healing without causing an overload.
1. The 0–10 Monitoring Scale
Think of pain during exercise like a traffic light system. We use a 0–10 scale to guide your sessions:
- Green Zone (0–3/10): This is the “Safe & Acceptable” zone. Some discomfort is expected here. This level of challenge is necessary to stimulate tissue repair and build resilience.
- Amber Zone (4/10): This is your threshold. It’s the body’s way of saying you are reaching your current capacity.
- Red Zone (5/10 and above): If pain rises into this zone, the tissue is likely being pushed beyond its current tolerance. This can lead to flare-ups, guarding, and unhelpful movement patterns.
What to do if you hit the Red Zone? Don’t panic. Simply pause and adjust the weight, tempo, or range of motion. This is where having a physiotherapist is vital—we help you tweak the exercise so you can stay active without the “bust.”
2. The “24-Hour Rule”
The most important indicator of a successful session isn’t actually how you feel during the exercise—it’s how you feel the next day.
The Rule: Your pain should settle back to its baseline within 24 hours (or 48 hours for some heavy strength work).
If your pain settles in this window, it tells us the “dosage” of exercise was perfect. Your tissues were challenged, and your body is now adapting. If the pain lasts longer, it’s simply a feedback loop telling us the intensity was a bit too high for your current capacity. We don’t view this as a failure; we simply adjust the plan for next time.
How Your Physio Navigates the “Gray Areas”
Guided exercise is about more than just reps and sets; it’s about Fear Reduction. Sarah and Emma help you:
- Differentiate between “good” (productive) and “bad” (overload) pain.
- Correct Technique to ensure the right tissues are being loaded.
- Prevent Flare-ups by personalizing the progression of your plan as you get stronger.
Not sure if your rehab pain is “good” or “bad”? Book a session with Sarah or Emma for a guided movement plan.