Should You Train Through Pain? What a PT Says

Whether you’re a weekend warrior, committed runner, weightlifter, or recreational athlete, chances are you’ve asked yourself: “Should I push through this pain, or should I stop?” The answer isn’t always black and white, but understanding the difference between types of pain — and what your body is trying to tell you — is key to staying active without setting yourself back.

Pain vs. Soreness: Know the Difference

Not all discomfort is harmful. In fact, muscle soreness is often a normal part of training, especially after increasing intensity or trying a new activity. This type of soreness (called Delayed Onset Muscle Soreness, or DOMS) usually peaks 24-72 hours after exercise and gradually fades away.

Soreness tends to feel like:

• Achiness or stiffness

• Symmetrical muscle discomfort

• Mild pain that improves with movement

  
  

Pain, on the other hand, may feel like:

• Sharp, stabbing, or burning sensations

• Localized to a joint or specific spot

• Pain that worsens with use or lingers at rest

• Swelling or bruising

  
  

If what you’re feeling is true pain, it’s a signal that something may not be right — and it’s worth listening to.

When It’s Okay to Push Through

As physical therapists, we often work with athletes and active individuals who are dealing with minor aches. In some cases, continuing to train is safe and even beneficial — as long as it’s done wisely.

You may be able to continue training if:

• The discomfort is mild (1–3/10 on the pain scale)

• Pain doesn’t increase as you continue exercising

• Pain goes away shortly after the activity ends

• You can modify movements without worsening symptoms

  
  

In these cases, we often suggest modifying load, volume, or technique while keeping the body moving. Inactivity can sometimes prolong recovery.

When You Should Stop and Seek Help

Pain is never something to ignore, especially when it’s persistent, worsening, or affecting your movement quality. These are red flags that you should not train through pain:

• Pain is sharp, intense, or comes on suddenly

• You notice swelling, bruising, or instability

• Pain changes the way you move (limping, compensating)

• Discomfort lasts more than a few days without improvement

• You feel pain at night or at rest

  
  

Training through these types of pain can turn a minor issue into a major one. At Back in Action Therapy, we often see people who pushed through pain for too long and ended up needing longer rehab.

What a PT Recommends Instead

If you’re unsure whether it’s safe to keep training, a physical therapist can help assess what’s going on and guide you with a plan tailored to your goals. We can:

• Identify the root cause of your pain

• Provide hands-on treatment to improve mobility and decrease discomfort

• Offer movement modifications that keep you active while healing

• Help prevent future injury through strength and mobility training

  
  

Don’t let pain become the reason you stop doing what you love. With the right guidance, most people can stay active and recover at the same time.

Not sure whether to train through your pain?

Let our expert PTs at Back in Action Therapy take a look. Whether you’re rehabbing an injury or just trying to stay active safely, we’re here to help.

Looking for physical therapy services in Las Cruces or Alamogordo?

📞 Call us or 📍stop by one of our clinic locations to schedule a consult.