Between aching joints and injury recovery, some movements just don’t feel right. Dr. Nick Hopkins breaks down what might be happening when you experience pain or discomfort during exercise. In this post, he answers common questions about pain in your workout routine and introduces a “Red Light, Yellow Light, Green Light” approach to help you understand when to push through, modify, or stop. Keep reading to learn what to watch for and how to make informed decisions about your movement and recovery.
What should I do if I feel pain during an exercise, and it gets worse with each rep?
This is a Red Light scenario. If the pain worsens rep after rep, it means you’re aggravating something with each movement. Stop immediately and consider modifying the exercise or seeking an assessment to identify the root cause before continuing.
What if an exercise hurts at first but starts to feel better or loosen up as I keep going?
Good news! This is a Green Light scenario. If the discomfort improves as you continue, your body is likely responding well to the movement. Keep going, as gradually progressing this exercise could help alleviate symptoms and build strength over time.
What if it hurts, but the pain stays the same throughout the exercise—it’s not getting worse, but it’s not improving either?
This falls into the Yellow Light category. You can continue, but proceed with caution. Pay attention to how your body reacts after the set. If the pain fades quickly, you’re likely okay to keep going with care. However, if the discomfort lingers, consider reducing intensity or taking a temporary break to prevent further irritation.
If you’re interested in classes that Old Town Hot Springs offers that focus on prevention and recovery, consider signing up for our Intro to Foam Rolling and Pelvic Floor classes with Isabella. For the most current schedule and to register, please visit the Old Town Hot Springs member/guest portal.
A big thank you to Dr. Nick Hopkins for sharing these valuable insights! If you want to dive deeper into intentional movement and exercise, consider booking a personal training session with Nick or joining his Masterclass of the Body program.