Working Out with Pain

Did you know that roughly 85% of people work out with some level of pain?

Ideally, your time at the gym should help reduce pain — not create it. But that’s not always what happens. Using equipment incorrectly, performing exercises that aggravate joint or postural issues, or using poor form can all contribute to new pain or worsen existing discomfort. And once pain sets in, many people avoid returning, associating the gym with injury.

Not All Pain Is Bad

The key is to understand which pain signals to listen to and which can be safely worked through. Pain that’s sharp, persistent, or located in the joints is often a red flag. This kind of discomfort usually signals poor alignment or an exercise that's not right for your body. If you're dealing with nagging joint pain, it’s time to pause and consult a professional — like a personal trainer or rehab specialist — who can recommend biomechanically correct movements that support, rather than strain, your joints.

When Soreness Is a Good Sign

On the other hand, muscle soreness that appears a day or two after exercise (known as DOMS: delayed onset muscle soreness) is a sign your muscles are adapting and growing. This type of pain is normal, short-lived, and often feels like a deep ache or tightness.

Walking, light movement, stretching, and warm baths can help ease this soreness and keep your body moving while it recovers.

Final Tip

Listen to your body — not your ego. If it’s joint pain, stop and assess. If it’s muscle soreness, keep going at a manageable pace. Avoiding the gym after an injury doesn’t solve the problem, but changing how you train can.

Need help creating a pain-free workout routine? Reach out today — your body will thank you.