Athletes pride themselves on pushing through discomfort. The phrase “no pain, no gain” has been ingrained in sports culture for decades. But when does pushing through pain become a serious risk? How do you know if that nagging ache is just soreness—or the early warning sign of an injury?
At Kinetik Performance and Rehab, we help athletes recognize the difference between “good pain” and “bad pain” so they can stay in the game without making things worse.
Good Pain vs. Bad Pain: What’s the Difference?
Not all pain is created equal. Here’s how to tell them apart:
✅ Good Pain (Normal Discomfort)
Muscle soreness after a workout (Delayed Onset Muscle Soreness or DOMS).
Mild stiffness that improves with movement.
Fatigue-related discomfort that resolves with rest.
❌ Bad Pain (Potential Injury)
Sharp, stabbing, or localized pain.
Pain that worsens with continued movement.
Swelling, bruising, or instability in a joint.
Tingling, numbness, or weakness.
If the pain alters the way you move or perform, it’s your body waving a red flag.
Should You Play Through It? Ask Yourself These Questions:
Before deciding whether to play or rest, consider the following:
🔹 Is the pain dull or sharp?
Dull aches may be manageable with proper warm-up and mobility work.
Sharp or sudden pain is a major red flag—stop immediately.
🔹 Does movement make it worse?
If pain worsens the more you move, it’s likely an injury, not soreness.
If movement helps, it might just be stiffness or muscle fatigue.
🔹 Are you compensating?
If you’re limping, favoring one side, or changing mechanics, you risk making the problem worse.
🔹 Is there swelling or bruising?
Visible swelling or discoloration usually signals tissue damage.
If you answered yes to any of the red flag questions, it’s time to sit out and get checked by a sports physical therapist.
When It’s Okay to Keep Playing
If your pain is mild, improves with movement, and doesn’t affect performance, it’s likely safe to continue—but with caution. Use these strategies:
✔️ Proper Warm-Up – Dynamic stretching and activation exercises can ease stiffness.
✔️ Modify Workload – Reduce intensity or reps if needed.
✔️ Listen to Your Body – If pain escalates, stop immediately.
When to See a Physical Therapist
Persistent or worsening pain shouldn’t be ignored. At Kinetik Performance and Rehab, we specialize in assessing movement patterns, diagnosing injuries, and creating customized rehab programs to get athletes back in action safely.
⚡ If you’re in Mission Viejo and are dealing with pain that won’t go away, book an evaluation today! Playing through the wrong kind of pain could turn a minor issue into a season-ending injury.
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