When to Rest vs. When to Push Through: Understanding Pain in Sports
- Mark Jamantoc
- Mar 15
- 3 min read
Updated: Mar 23
As an athlete, you’re bound to experience some level of pain or discomfort at some point in your training or competition. But how do you know when to push through and when to take a step back? Ignoring pain can lead to serious injuries, while being overly cautious can slow progress. Understanding the difference between normal discomfort and potential injury is key to maintaining long-term performance and health.
The Difference Between Soreness and Pain
Not all discomfort is the same. Athletes often use the words “pain” and “soreness” interchangeably, but they are very different.
Muscle Soreness: This is the result of micro-tears in the muscle fibers due to intense exercise. It typically appears 12-48 hours after activity (Delayed Onset Muscle Soreness or DOMS) and feels like a dull ache or stiffness. It’s generally not a cause for concern and can be alleviated with active recovery, hydration, and proper nutrition.
Pain from Injury: Pain that is sharp, sudden, localized, or worsens with movement is a sign of injury. If the discomfort lingers for several days, worsens over time, or affects performance, it’s a signal that something is wrong.
Red Flags: When to Stop and Rest
Knowing when to stop can prevent a minor injury from turning into a serious issue. Here are some signs that indicate it’s time to take a break:
Sharp or Stabbing Pain – This is often a sign of a muscle tear, ligament strain, or stress fracture.
Pain That Persists or Worsens – If the discomfort doesn’t subside after 48 hours or increases with movement, it could indicate tissue damage.
Swelling or Bruising – These are common indicators of inflammation, a sprain, or a more significant injury.
Joint Instability or Weakness – If you feel like your knee, ankle, or shoulder is giving out, it’s a sign of ligament or tendon damage.
Numbness or Tingling – This can indicate nerve involvement, which requires immediate attention.
Pain That Alters Movement Patterns – If you find yourself compensating by changing your stride, posture, or movement mechanics, it’s a warning sign that something is wrong.
When It’s Okay to Push Through
While pain is a warning sign, some discomfort is expected and can be worked through safely. You can continue training if:
The pain is mild and does not limit movement.
It decreases or stays the same as you warm up.
It does not cause swelling, sharp pain, or instability.
It does not linger beyond normal post-workout soreness.
Strategies for Managing Pain and Staying Active
If you're dealing with minor discomfort but still want to stay active, here are some safe ways to do so:
Modify Your Activity – Reduce intensity, switch to low-impact exercises (e.g., swimming or cycling), or focus on different muscle groups.
Active Recovery – Engage in light movement such as walking, stretching, or foam rolling to promote circulation and healing.
Proper Warm-Up & Cool-Down – Preparing your muscles before workouts and stretching afterward can prevent excessive strain.
Listen to Your Body – Pain is your body’s way of signaling that something isn’t right. If in doubt, consult a physical therapist or sports medicine professional.
Final Thoughts
Pain management is about balance—pushing through minor discomfort is part of being an athlete, but ignoring warning signs can lead to long-term damage. If you're uncertain whether to rest or continue training, a physical therapist can assess your condition and provide a plan to keep you moving safely.
Have questions about pain management or injury prevention? Contact our clinic today to schedule a consultation!
References
American College of Sports Medicine. (n.d.). Delayed Onset Muscle Soreness (DOMS) and Recovery. Retrieved from https://www.acsm.org
National Institute of Arthritis and Musculoskeletal and Skin Diseases. (n.d.). Understanding Sports Injuries and Rehabilitation. Retrieved from https://www.niams.nih.gov
Mayo Clinic. (n.d.). Injury Prevention and Treatment in Athletes. Retrieved from https://www.mayoclinic.org
Journal of Sports Medicine. (n.d.). The Role of Physical Therapy in Injury Recovery. Retrieved from https://www.jsportsmed.org
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