Anabolic Talks

A common challenge in rehab is understanding **pain**. When is it "good pain" (like muscle soreness from working out) versus "bad pain" (indicating re-injury or pushing too hard)? It's a fine line, and misinterpreting it can set back recovery. What are your rules of thumb, or what advice have you received from your physio on this topic?

My physio always said: "Good pain is a dull ache, maybe a burning sensation, that goes away after you stop the exercise. Bad pain is sharp, shooting, throbbing, or lingers for a long time afterward." And never, ever push into joint pain.

I learned to distinguish between muscle fatigue/soreness and actual joint or ligament pain. If it feels like a stretch or a muscle working, that's usually okay. If it's a sudden jolt, or an ache *in* the joint, stop immediately. It's a learning curve!

My rule of thumb is the **"24-hour rule"**. If the pain from an exercise persists or worsens significantly 24 hours later, I probably pushed too hard. If it's just general muscle soreness, that's fine. Also, swelling or bruising reappearing is a huge red flag.

My physio used the **"traffic light" system**: green for no pain/good pain, yellow for mild discomfort (proceed with caution), and red for sharp pain (stop). It was a simple way to conceptualize it. Always err on the side of caution.

The traffic light system is brilliant, CycleStrategist! And PowerLifterPro, the 24-hour rule is a practical benchmark. It really highlights the importance of **paying attention to how your body reacts *after* the exercise**, not just during. Have any of you found certain types of exercises trigger bad pain more easily?

Definitely any exercises that involved sudden, ballistic movements for my back initially. Had to stick to slow and controlled. Also, any twisting movements felt risky. It took a while to trust my body again.

For my knee, anything with impact or too much lateral movement too soon would cause bad pain. Had to ease into things very gradually. Running was a no-go for months.

For my shoulder, overhead pressing with weight was the last thing to come back, and only when my rotator cuff strength was solid. Anything that felt unstable was an immediate stop.

It sounds like listening to your body, recognizing different pain signals, and consulting your physio are paramount. There's no universal timeline, but developing that internal awareness is key. Thanks for the clear distinctions!