Pain is a common concern when rehabilitating an injury or returning to exercise. While some discomfort can be expected, it’s important to monitor pain levels to ensure you’re progressing safely. Here are key guidelines to help you determine if your exercise routine is appropriate for your recovery.
Pain Does Not Always Mean Damage
It’s essential to under stand that experiencing some pain during rehab doesn’t necessarily indicate harm. It is not always a direct indicator of tissue damage. However, excessive pain or lingering symptoms may be a sign that you need to modify your routine.
Guidelines for Safe Pain Monitoring
- Pain Should Not Be Worse 30-60 Minutes After Exercise
Pain levels should settle after 30-60 minutes of exercising/rehab. Excessive lingering pain suggests that too much was done too soon. - Pain Should Not Be Worse the Next Day
Some mild soreness is normal, but if you wake up feeling significantly worse, it’s a sign that you have done too much too soon. Reduce the load or modify exercises as needed. - Acceptable Pain Levels: 3-4/10 or Lower
For most individuals, pain levels of 3-4/10 or less (mild discomfort) are generally safe. Anything higher can result in too much irritation and worsening in pain.
Different People Respond Differently to Pain
Some individuals can tolerate and adapt to mild pain during rehab, while others may need a completely pain-free approach. It’s important to listen to your body and adjust based on how you respond.
Some Injuries Require a Pain-Free Approach
Injuries such as bone stress injuries and stress fractures require a pain-free approach during rehab. Unlike muscle or tendon injuries, pain in these cases often indicates continued stress on the bone, which can delay healing or worsen the injury. Therefore, it is also important to consider the type of injury when it comes to pain monitoring.
Conclusion
Pain monitoring is an essential tool in rehabilitation and exercise progression. While some discomfort may be normal, pain should not significantly increase during or after exercise. By keeping pain levels within safe limits and adjusting accordingly, you can regain function while minimising setbacks. Reach out to our qualified physiotherapists if you need help devising a rehabilitation program for your injury or need advice on your pain levels.
