Navigating Pain During Training: Adjust, Don't Abandon
Introduction
If you’ve ever felt pain while working out and questioned whether you should stop, you’re not alone. At Ascension Physical Therapy & Performance, we see this all the time—and the answer isn’t always to stop. Often, it’s about adjusting. With the right strategy, training through pain becomes not only possible but productive.
In this post, we’ll explore why pain often shows up during training, what it really means, and how we help clients continue moving toward their goals—even in the presence of discomfort.
Understanding the Onset of Pain
Pain is most likely to appear when you’re starting something new. That could be a new workout routine, a different type of movement, or simply an increase in training load. This isn’t unusual—it’s how the body responds to new or unfamiliar stressors.
Unfortunately, many people interpret pain as a sign they’re doing something wrong. In reality, it often means your current program is simply misaligned with your body’s current tolerance.
👉 Explore how we help clients get started safely
The Risks of Complete Rest
When pain shows up, the default recommendation is often rest. But stopping all activity can backfire. Prolonged rest leads to deconditioning—loss of strength, range of motion, and endurance. Just as importantly, it leads to decreased confidence. This combination increases the likelihood of experiencing the same pain when trying to resume training later.
The better approach? Adjust the plan, not abandon it.
Adopting the Detour Mindset
At Ascension, we help clients reframe pain not as a dead-end, but as a detour. Instead of stopping altogether, we explore what your body can tolerate and how to keep training while promoting healing.
Sometimes that means modifying movements, reducing load, or training other parts of the body while respecting the healing process. Research shows that full-body exercise produces a generalized hypoalgesic effect—a system-wide reduction in pain sensitivity—and supports the psychological benefits of movement: confidence, control, and hope.
👉 Read more on the hypoalgesic effect of exercise
Case Study: Rebuilding After Back Pain—With Purpose
One client came to us with recurring lower back pain—specifically during movements like picking things up off the ground. These weren’t just workout patterns—they were required for his daily job on the jobsite.
He’d been told by multiple providers to avoid squats, deadlifts, and lunges. But he had the awareness to know that getting stronger in those positions was key. He tried on his own to reintroduce them, but the pain always came back.
When we assessed him, we agreed: at that moment, his body wasn’t ready for full-loaded squats or deadlifts. But we didn’t avoid those patterns—we built toward them.
We started by breaking the movements into manageable components. From there, we designed a comprehensive, whole-body strength program—not just isolated PT exercises. The goal was to maintain global strength and endurance while addressing the specific needs of his lower back.
This strategy leveraged both the neuromuscular and psychosocial benefits of training: improving movement confidence, reducing fear-avoidance, and building true physical resilience.
Week by week, we progressed. Eventually, he was performing squats, deadlifts, and lunges—pain-free—on the jobsite and in the gym. No flare-ups. No guesswork. Just smart progression, built around what his body needed.
👉 See how our training philosophy supports real-world function
The Importance of Professional Guidance
Navigating pain during training can be overwhelming without the right support. A professional—whether a physical therapist, rehab-focused personal trainer, or chiropractor—can provide clarity and a customized plan that meets you where you’re at.
At Ascension, we don’t just treat pain. We help clients move through it with strength, strategy, and context.
Conclusion
Pain doesn’t have to derail your training. It’s not a signal to stop—it’s a cue to modify, adapt, and build resilience. With the right plan, you can keep moving forward and stay on track toward your goals.
