If you’ve trained long enough—whether in CrossFit, strength training, or any physical practice—you’ve probably run into pain. It can be scary, frustrating, and confusing. You might ask yourself, “Should I push through?” or “Am I making it worse?” The truth is, the answer isn’t always black and white. But one thing is certain: stopping all movement isn’t usually the answer.
Not All Pain is Bad
Let’s clear this up first—not all pain means injury. Some pain is a normal part of movement, especially when you’re challenging your body. Muscle soreness, fatigue, and even some joint discomfort can be part of the process. This kind of pain usually comes on with activity and settles down afterward.
On the other hand, there’s pain that feels sharp, persistent, or increases over time—especially if it limits movement or function. This is the pain that might signal something deeper is going on and should be checked out. But even then, it doesn’t necessarily mean you have to stop training.
Long-Term Pain and Sensitivity
Here’s something a lot of people don’t talk about: long-term or chronic pain can make your nervous system more sensitive. The longer pain sticks around, the better your brain gets at “noticing” it. Over time, this can create a loop where even low-level movement feels threatening—not because it’s harmful, but because your brain has been on high alert for too long.
The antidote isn’t avoidance—it’s graded exposure. That means gradually reintroducing movement in a smart, progressive way. With the right mindset, support, and guidance, you can retrain your brain to feel safe in your body again.
Motion is Lotion
When something hurts, it’s natural to rest it. And in the short term, that can be smart. But over the long term, not moving can actually make pain worse. Avoiding movement leads to deconditioning: muscles weaken, joints stiffen, balance worsens, and your ability to handle physical stress decreases. Over time, this doesn’t just affect your workouts—it affects your life. The less you move now, the more likely you are to struggle with everyday tasks later on.
Think about this:
- Struggling to get off the floor
- Losing confidence with stairs
- Avoiding travel or activities you once loved
These things don’t happen overnight—they build slowly from years of not moving.
So even when you’re dealing with pain, finding ways to keep moving safely is critical—not just for recovery, but for long-term independence, vitality, and quality of life. Movement is medicine, and your future self will thank you for every step you take now.
Pain vs. Injury: A Simple Self-Check
Here’s a basic framework for evaluating pain:
- Use a 0–10 scale, where:
- 0 = No pain
- 10 = Worst pain imaginable
Here’s how to interpret it for training:
- 0–2/10: Safe zone.You’re good to go. Mild discomfort is normal and not concerning.
- 3–4/10: Proceed with awareness.Some discomfort is okay here as long as it doesn’t increase during the session, cause you to move differently (compensate), or linger or worsen afterward. This range is often used in rehab and return-to-training protocols.
- 5–6/10: Caution.Pain is more noticeable and may interfere with quality of movement. Modify, reduce intensity or range of motion, and consider consulting a coach or PT.
- 7+/10: Stop.This level of pain is usually sharp, limiting, or triggering protective movement patterns. Continuing at this level can lead to more harm.
When in doubt, modify—not stop. Change the range of motion, load, or speed. Stay moving in whatever way you can.
Mindset is Everything
One of the biggest obstacles in training through pain isn’t only physical—it’s mental. Many of us expect to feel great all the time. No soreness, no twinges, no fatigue. But the body doesn’t work that way. Especially if you’re pushing limits, learning new skills, or dealing with a history of injuries.
A more helpful mindset: “It’s normal to feel some discomfort. My body is adaptable. I can find a way to keep moving.”
Training through pain isn’t about being reckless. It’s about being resilient. It’s about building trust with your body and learning the difference between the pain that hurts and the pain that helps.
If you’re feeling stuck in pain, aren’t sure how to make progress through injury, or need more guidance: let us know! We’d love to help or refer you to someone who can if it’s outside of the scope of CFB. Send an email to [email protected] to get started!