What to Do When an Exercise Hurts??

What to Do When an Exercise Hurts

One of the most common questions we get in the clinic is:

"This exercise hurts. Should I stop doing it?"

The answer is rarely as simple as yes or no.

Many people assume that pain during exercise means damage is occurring. Others believe that pushing through pain is always necessary to get stronger. Both approaches can create problems.

The reality is that pain is information—not necessarily a stop sign.

When an exercise becomes painful, the first step isn't to abandon it. Instead, it's worth exploring whether the movement can be modified to make it more tolerable while still achieving the desired training effect.

Start by Adjusting the Load

If an exercise is painful, reducing the weight is often the easiest place to start.

The tissue may tolerate the movement pattern well but simply not the current level of stress. A lighter load can allow you to continue training while keeping symptoms at a manageable level.

This is particularly common during rehabilitation, after periods of reduced training, or when returning from injury.

Modify the Range of Motion

Not every exercise needs to be performed through a full range of motion.

Sometimes symptoms only occur in a specific portion of the movement. Reducing the depth of a squat, limiting shoulder elevation, or shortening a step-down can often make an exercise significantly more comfortable.

As tolerance improves, the range can gradually be expanded.

Slow Things Down

Tempo matters.

A slower movement often reduces irritation by improving control and decreasing the peak forces experienced during an exercise.

Slowing down also gives athletes an opportunity to better coordinate movement and identify where symptoms are occurring.

If a movement hurts when performed quickly but feels fine when slowed down, that's useful information.

Refine Your Technique

Technique isn't always the cause of pain, but occasionally small adjustments can improve symptom tolerance.

This doesn't mean there is one "perfect" way to move. Instead, it means experimenting with different movement strategies to find what feels best for the individual athlete.

A slight adjustment in stance width, foot position, trunk angle, or arm position can sometimes make a meaningful difference.

Change the Muscular Focus

The same exercise can feel very different depending on what muscles you're emphasizing.

For example:

• A squat can become more hip-dominant or knee-dominant.

• A rowing exercise can emphasize the lats or the upper back.

• A step-up can shift demand between the glutes and quadriceps.

Changing intent or muscle emphasis may reduce symptoms without changing the exercise itself.

Combine Multiple Modifications

Sometimes no single adjustment solves the problem.

But a combination of reduced load, modified range of motion, slower tempo, and improved movement strategy may create a version of the exercise that is both tolerable and effective.

This is often where clinical reasoning becomes more valuable than simply swapping exercises.

When Should You Change the Exercise?

If you've adjusted multiple variables and the exercise remains consistently provocative, it may be time to choose a different option.

The goal of rehabilitation isn't to force a specific exercise. The goal is to create the adaptation you're looking for.

There are usually multiple ways to build strength, improve capacity, and progress toward a performance goal.

The exercise itself is rarely sacred.

The Bigger Picture

Pain during exercise doesn't automatically mean you're causing harm.

For many athletes, some level of discomfort can be acceptable during rehabilitation or return-to-sport training, provided symptoms remain manageable and progress continues over time.

Rather than asking:

"Does this exercise hurt?"

A more useful question is often:

"Can I modify this exercise enough to keep moving forward?"

In most cases, that's where the real progress happens—not by avoiding symptoms entirely, but by finding the right balance between challenge and tolerance.

If you have any questions shoot me an email at PinPointPT1@gmail.com