Understanding Your Pain: When to Push Through and When to Pause

by The Pannell Project

If you’re active—whether you lift, run, or take classes at the gym—pain is something you’ve probably faced at some point. But here’s the big question:

“Is this the kind of pain I should push through… or is my body telling me to stop?”

At The Pannell Project, we see this confusion all the time. And knowing the difference between productive discomfortand injury-warning pain can help you train smarter, stay injury-free, and bounce back faster.

Let’s break it down.

🔥 Push-Through Pain: Safe, Normal Discomfort

Not all pain is bad. Some discomfort is a normal part of training, especially when you're challenging your body in new ways.

Examples of "Push-Through" Pain:

• Muscle burn during a tough set (lactic acid buildup)

• Delayed onset muscle soreness (DOMS) 24–48 hours post-workout

• Stretching discomfort that fades as you warm up

• General muscle fatigue at the end of a session

💡 These types of pain are temporary and often part of getting stronger.

✅ When to keep going:

• Pain is bilateral (same on both sides) and predictable

• It improves with movement or warming up

• It does not affect your form or function

  
  

🚨 Pause Pain: Warning Signs to Stop & Reassess

Sharp, stabbing, or one-sided pain is your body’s way of waving a red flag. And as we always say:

If it feels sketchy, it probably is.

Don’t ignore pain that feels "off," unstable, or just plain wrong. That gut feeling matters—especially when it shows up during movement.

Examples of "Pause" Pain:

• Sudden sharp or shooting pain in a joint or muscle

• Pain that worsens with each rep

• Discomfort that lingers or radiates (down the arm or leg)

• Pain with swelling, bruising, or numbness

• Instability or giving out during movement

💡 These are signs of inflammation, tissue irritation, or dysfunction—and pushing through can turn a small issue into a major setback.

🚫 When to stop and check in:

• Pain is asymmetrical (one side only)

• It alters your form

• It doesn’t improve with warm-up, stretching, or rest

• It interferes with daily function, like reaching, walking, or sleeping

  
  

🧠 Listen to Your Body—But Get a Second Opinion

Your body’s pretty smart—but if you’re unsure, don’t guess.

We help clients sort through their symptoms, identify root causes, and put together a plan—whether that’s soft tissue therapy, mobility training, or referrals when needed.

If you're in the gym and something feels off, the worst thing you can do is ignore it. The second worst thing? Search YouTube and hope for the best.

🛠️ We’re Here to Help

At The Pannell Project, we specialize in:

• Functional movement screens

• Mobility and strength assessments

• Targeted soft tissue therapy

• Return-to-movement plans that make sense for your goals

• 
  

Whether you’re dealing with an ache that won’t go away, or trying to prevent pain from stopping your progress, we’ve got your back.

📍 Serving Pontotoc, Houston, and Tupelo📅 Book a visit at: www.thepannellproject.com

💬 Want more practical tips?Check out our blog on Top 5 Mistakes That Cause Shoulder Pain in the Gym to see how poor movement habits may be triggering your symptoms.