Is It Safe to Train Through Pain?
Let’s be honest — if you’re someone who trains hard, you’ve probably asked yourself this before:
“Is this just soreness… or am I making something worse?”
“Should I keep pushing… or take a break?”
It’s a fine line — and one that a lot of athletes, runners, and lifters get wrong (usually because we’ve been taught that no pain = no gain).
So, let’s clear it up once and for all:
Here’s what you need to know about training through pain — when it’s okay, when it’s not, and how to keep making progress safely.
Pain ≠ Injury (But It Can Be a Warning Sign)
Pain is your body’s way of signaling that something’s off.
It doesn’t always mean you’re injured. But it does mean you should pay attention.
Think of pain on a spectrum:
0–2/10: Very mild, doesn't change with movement = Likely okay to train through
3–4/10: Present but tolerable, doesn’t worsen with movement = Modify if needed & monitor
5+/10: Sharp, worsening, or lingering pain = Stop & assess
Pain that increases during your workout, limits your range of motion, or lingers longer than 24–48 hours afterward needs to be addressed — not ignored.
Know the Difference: Pain vs. Soreness
Muscle soreness (DOMS) is usually:
Dull and achy
Appears 24–48 hours after a workout
Eases with movement
Improves after a warm-up
Pain, on the other hand, often:
Is sharp or specific
Happens during a movement (not after)
Gets worse the more you do
May radiate or feel “pinchy,” “burning,” or “catchy”
Bottom line: soreness = normal. Pain = needs attention.
When It’s Okay to Keep Training
You can train through certain types of pain if:
The pain is mild and doesn’t worsen with the movement
You can modify the activity and still train effectively
You’re working with a plan to address the root cause
You’re seeing steady improvement week to week
For example:
Switching barbell bench to dumbbell incline to ease shoulder strain
Reducing running mileage and adding strength work for hip pain
Modifying range of motion or tempo to reduce joint stress
The goal isn’t to stop training — it’s to train smart while you heal.
When to Hit Pause and Get Help
It’s not safe to train through pain if:
You feel pain at rest or during daily activities
Your pain gets worse with each workout
You’re compensating or changing your movement just to “get through it”
You’ve had the same pain for more than 2–3 weeks with no change
You’re avoiding movements out of fear
These are signs that something deeper is going on — and training through it could lead to a bigger injury or longer setback.
What to Do Instead of Just “Pushing Through”
Get assessed by a PT who understands training (hi 👋)
Modify your workouts to avoid aggravating movements
Add mobility and stability work targeted to the issue
Learn what’s causing the pain — not just how to mask it
Build back with confidence — not fear
Final Thoughts
Pain doesn’t always mean you need to stop.
But it’s also not something to ignore.
At YourMove Physical Therapy, we help runners, lifters, and active adults stay in the gym safely — with smart modifications, targeted rehab, and a game plan that works with your goals, not against them.
Not sure if your pain is “trainable” or needs attention? Let’s find out.
Book a free consult or movement screen here: https://yourmovephysicaltherapy.janeapp.com/#staff_member/1
