The “Good Pain vs Bad Pain” rule most people get wrong

One of the biggest challenges during recovery is knowing whether pain is helping or harming.

Avoid too much, and progress slows.

Push too hard, and you risk setbacks.

Understanding “good pain”

Some discomfort during recovery is normal and even expected.

Examples:

• Mild soreness after exercise

• Discomfort during movement that eases quickly

• Sensations that improve within 24 hours

This usually indicates your body is adapting.

Recognizing “bad pain”

Certain types of pain are warning signs:

• Sharp or sudden pain

• Pain that worsens during activity

• Lingering pain that doesn’t settle

• Pain that limits normal movement

This suggests you may be exceeding your current capacity.

Where most people go wrong…

They either:

• Avoid all discomfort (slowing progress), or

• Ignore warning signs (causing setbacks)

The goal:

You don’t need zero pain, you need manageable and controlled progression.

Recovery involves:

• Gradual exposure

• Monitoring how your body responds

• Adjusting based on feedback

• Simple rule of thumb

If pain:

• Settles quickly → usually okay

• Builds up or lingers → scale back

Not sure how to interpret your pain? We help you understand exactly what your body is telling you so you can recover with clarity and confidence.