How to Stay Active When Dealing With Pain
Learn when it’s safe to keep moving — and when to take a break
One of the first questions to ask when you’re dealing with pain is:
“How is my pain behaving?”
Is it always there — constant and unrelenting? Or does it come and go, flaring up with activity and easing off with rest? Understanding this can help you make better decisions about when to move and when to rest.
Constant Pain: What It Means and What to Do
Here, we’re talking about true constant pain — the kind that never goes away, not even for a second.
This is usually related to a recent or acute injury, like a fracture, concussion, or severe sprain. You’ll likely remember exactly when it happened, and you may notice classic signs of inflammation:
Redness
Swelling
Warmth
Loss of movement or function
First Steps for Acute Pain
If this sounds like what you’re experiencing, the first line of care should follow the P.R.I.C.E. principles:
Progressive Rest – Avoid aggravating movements but keep moving as able
Rest – Short-term rest may help calm the injury
Ice – Helps reduce pain and swelling
Compression – Supports the area and reduces swelling
Elevation – Especially useful for lower limb injuries
Relative rest and gentle movement is often the most helpful in the early stages. You don’t need to be completely inactive — slow down, then build back gradually.
Intermittent Pain: When You Can (and Should) Keep Moving
If your pain comes and goes — showing up during certain activities but easing off again — that’s called intermittent pain, and it’s usually safe to work with.
This is common in chronic or long-standing conditions, and it often means that some activities are sensitizing your body, while others are helping it.
Here’s how to move forward:
Identify what tends to flare your symptoms, and reduce or modify it temporarily
Use pain management strategies (like ice, heat or gentle stretches) after activities that cause mild discomfort if you feel that this is helpful
And importantly, gradually reintroduce movements or exercises using a simple traffic light system:
🟢🟡🔴 The Traffic Light System is a simple and helpful way to figure out how much activity is just right — not too little, not too much. It gives you clear cues to guide movement safely, even when you’re dealing with pain.
🚦 Pain Traffic Light Guide
Green Light
✅ The activity feels good or helps my pain
👉 Keep doing this!
Yellow Light
⚠️ I feel some discomfort during the activity, but it settles within 24 hours afterward
👉 You can continue — just monitor how your body responds
Red Light
🛑 The pain is worsened by the activity, and stays worse for + 24 hours, or you feel much more stiff or sore the next morning
👉 Modify this activity, like reducing the time or repetitions spent doing it, and try again.
READ MORE ON THIS APPROACH HERE.
“It’s important to note a key take-away here: pain does not always mean damage; rather it’s an alert that the body uses to get your attention.”
Still Struggling with Pain?
If you're not sure how to start, or your pain keeps getting in the way, a Registered Physiotherapist can help. At Tall Tree Health, our team specializes in hands-on treatment, personalized exercise programs, and education to help you move better and feel better.
📎 Book a session with a physiotherapist → Here
And if you haven’t already, check out Part 1 of this blog series.
Curtis Tait, Physiotherapist
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