The Golden Rule of Pain: How Much Is Okay During Exercise?
Understanding Pain: Discomfort vs. Damage
One of the most common questions we hear in physical therapy is,
“How much pain is okay?”
At Elevate Physical Therapy and Performance in Columbus, Ohio, we help people learn that pain isn’t always a sign of damage. Sometimes, it’s simply your body saying, “Hey, I’m working here.”
Discomfort is a natural part of the healing process. Sharp, sudden, or worsening pain usually signals harm, but mild, controlled discomfort can actually mean you’re building strength, restoring movement, and helping tissue adapt. The key is knowing the difference.
The “3/10 Rule” — Your Built-In Safety Guide
Here’s a simple way to measure it: the 3/10 rule.
If your pain during exercise or rehab stays at a 3 out of 10 or less, it’s typically safe and productive.
That small amount of pain is your body learning and rebuilding. Anything above that, and your body may be telling you to scale back.
At Elevate, we use this guide every day in rehab and recovery sessions — it helps patients stay confident while still making progress.
Why Some Pain Can Actually Be Part of Healing
It sounds strange, but avoiding all pain can actually slow recovery.
After an injury, your body and brain often become overly protective. Gentle, controlled exposure to movement teaches your system that it’s safe to move again — a concept called graded exposure in pain science.
That’s why we don’t chase total comfort during rehab. We chase progress without panic. The goal is to rebuild trust in your body — one rep, one movement, one win at a time.
How to Modify Exercises Without Losing Progress
If something hurts above that 3/10 threshold, you don’t have to quit — just modify.
Try adjusting one of the following:
Range of motion: Go shorter or smaller.
Load: Lighten the weight or resistance.
Speed: Move slower and stay in control.
Position: Change the angle or joint position to reduce strain.
Small tweaks keep you moving forward while respecting what your body can handle today.
Building Confidence and Resilience Through Guided Exposure
The real purpose of physical therapy isn’t just to reduce pain — it’s to restore confidence and resilience.
Our goal at Elevate is to help you understand your body’s signals, use them wisely, and move without fear. When you learn to interpret pain the right way, it stops being the enemy. It becomes information — a guide toward healing, strength, and long-term durability.
If you’re in pain and not sure what’s safe, don’t guess. Reach out to Elevate Physical Therapy and Human Performance in Columbus, Ohio for expert guidance in pain management, recovery strategies, and exercise modification that helps you move with confidence again.
