Should I Exercise in Pain?


It is okay to push into some discomfort during your exercise programme. This is because we are pushing the muscles and soft tissues to adapt to a new stress or strain. Aim to avoid causing pain that does not settle back to baseline within 24 hours. Pain does not mean you have caused damage; it is often your body letting you know that you have challenged it.


When exercising with an injury, it is often thought that pain equals harm. This is not necessarily true.We often use a 0-10 scale to grade how bad the pain is that you are experiencing.


This graphic shows this as a traffic light system.When you are completing your exercises consider how the pain feels.


0-3 or green is regarded as a safe zone and activity should continue.


4-5 or orange is an acceptable level of discomfort to be feeling when exercising and is safe to continue with and should settle within 24 hours of stopping.


6-10 or the red zone is seen as too much and you should think about modifying the exercise, reducing the weight being used or avoiding that exercise all together and trying again the next day.


Staying active during injury will not do harm, it is important to be aware of what is considered reasonable. If the worsening pain persists for a few days after exercise please consult your physiotherapist or healthcare professional.


What if I Have a Flare Up?

Flare ups of pain are a common part of the recovery process. Be reassured, this is a temporary increase in pain that will often improve with rest and by gradually resuming your activities. Using ice packs or a warm pack can help to reduce pain and inflammation. Try these, covered in a thin towel for 15 minutes, a few times per day. Sometimes you may need pain relief to help your pain to settle. You should discuss this with your GP or pharmacist if you have any questions.

How can I have Tennis Elbow when I don’t play tennis?

Tennis Elbow is the common term for lateral epicondylitis. You don’t have to play tennis to get this condition.

Any repetitive wrist extension activities can cause the pain. It occurs when the tendon that produces wrist extension becomes irritated at the point it attaches to your elbow.

The pain from tennis elbow is usually on a very specific spot around the joint.

How can I have Golfers Elbow when I don’t play golf?

Golfers Elbow is like tennis elbow but occurs on the opposite side of your elbow. Golfers elbow is the common term for medial epicondylitis. You don’t have to play golf to get this condition.

Any repetitive wrist flexion activities can cause the pain. It occurs when the tendon that produces wrist flexion becomes irritated at the point it attaches to your elbow.

The pain from Golfers elbow is usually on a very specific spot around the joint.

Can Physiotherapy help tennis elbow or golfers elbow?

Yes – Please see the type and Self Help section. for further advice and exercises to treat these elbow conditions.

Can you get osteoarthritis of the elbow joint?

Yes. This is not a common site to get osteoarthritis, but it can happen.

It is usually associated with prolonged and repetitive stressful activities to the elbow or after a bony injury in previous years.

Osteoarthritis of your elbow joint may cause it to ache with some loss of movement too.

Can physiotherapy help olecranon bursitis?

Possibly – Olecranon Bursitis is a condition characterized by swelling, redness and pain at the tip of the elbow.

It can occur after a bang to the elbow, repetitive elbow movements or due to infection. It can also sometimes be due to gout or rheumatoid arthritis.

Treatment usually involves avoiding further trauma and non steroidal anti-inflammatories. If there are concerns regarding an infection, the fluid should be drained and sent to be tested. If an infection is then found antibiotics may be prescribed by your doctor.

A physiotherapist can advise on modification of your activity, and may also drain the bursa and possibly give a steroid injection to help settle the pain and inflammation.

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