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No, You Don’t Have to “Push Through” Pain to Get Better

Posted by: Reform Physical Therapy in Pain Management on August 25, 2025

Physical therapist guiding a patient to stop painful movement.

The “Push Through It” Myth

Many people believe that working through pain is a sign of determination — that the only way to recover from injury or surgery is to grit your teeth and keep going.

But here’s the truth: pain is a signal, not a challenge to overcome at all costs. While some mild discomfort during rehab can be normal, persistent or sharp pain can actually slow your recovery and even cause further injury.

At Reform Physical Therapy, one of our goals is to help patients understand the difference between safe, productive effort and harmful overexertion.

Pain vs. Discomfort: Knowing the Difference

A little muscle fatigue or soreness after exercise is normal — it’s often part of building strength. But the type of pain you should never ignore includes:

  • Sharp, stabbing, or sudden pain during activity
  • Pain that worsens instead of easing with movement
  • Pain that lingers for more than 48 hours after exercise
  • Pain accompanied by swelling, redness, or numbness

Learning to identify these signs helps you work smarter, not harder.

Infographic comparing normal soreness to harmful pain.

Why Pushing Through Pain Can Backfire

Ignoring pain can:

  • Increase inflammation and tissue damage
  • Prolong your recovery time
  • Lead to compensatory movements that cause new injuries
  • Reduce your confidence in moving, creating a cycle of fear and avoidance

Your body uses pain to communicate its limits — and respecting those limits is part of effective rehabilitation.

How Physical Therapy Helps You Recover Without Overdoing It

A physical therapist can design a plan that challenges your muscles and joints while keeping you in a safe range of movement.

We focus on:

  • Gradual progression of exercises
  • Modifying movements to avoid aggravating your injury
  • Teaching you how to monitor your body’s response
  • Using hands-on techniques to support healing
  • Building strength and mobility at a pace that works for you

This approach ensures that you continue making progress without unnecessary setbacks.

What to Do If You Experience Pain During Exercise

  1. Stop the movement and assess the pain.
  2. Communicate with your PT about what you felt.
  3. Apply ice or heat if appropriate for your condition.
  4. Rest until the pain subsides, then resume with modified exercises.
  5. Track patterns to see if certain activities consistently trigger pain.

Patient completing physical therapy session without pain.

You Can Heal Without Hurting

Recovery is about progress, not punishment. The best rehab plans push you just enough to stimulate healing — without crossing the line into harmful territory.

At Reform Physical Therapy, we’ll help you find that balance so you can rebuild strength, restore movement, and return to the activities you love — pain-free.

Take the First Step Toward Safer Recovery

If you’ve been told to “push through” pain, it’s time to rethink your approach.

Call us to schedule your evaluation or visit one of our Southern Maine locations

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