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Pain Popping Up as You Get Back Into a Workout Routine? Address It Early (Before It Derails You)
- Dr. Matt
- 3 days ago
- 3 min read
Getting Back Into a Workout Routine Shouldn’t Mean Getting Hurt
January motivation is real. You’re:
back in the gym
restarting classes
lifting again
running again
finally prioritizing your health
And then… pain shows up. Maybe it’s:
shoulder pain during pressing
knee pain with squats or lunges
low back tightness after workouts
hip or Achilles discomfort on cardio days
A lot of people brush it off:
“It’s just soreness.” “I’m out of shape.” “My body just needs time.”
Sometimes that’s true, but sometimes it’s your body warning you early — and listening now can save you months later.
Why Pain Often Shows Up When You Restart Training
When you take time away from training, your body loses:
strength
tissue capacity
coordination
tolerance to load
A favorite quote of ours is that "your motivation often comes back faster than your tissues do."
That mismatch is where pain begins. The good news? Early pain is usually very fixable if you address it correctly.
The Biggest Mistake People Make in January
They either:
Ignore the pain and push through or
Shut everything down completely
Both usually lead to the same outcome:
inconsistent training
frustration
pain becoming chronic
There’s a better middle ground...
Pain Early On Is Information — Not Failure
Pain doesn’t mean:
you’re broken
you’re weak
you chose the wrong workout
It usually means:
load increased faster than capacity
certain joints or tissues need support
movement patterns need refinement
If you respond early, pain often resolves quickly. If you wait, it tends to stick around.
What to Do When Pain Shows Up as You Restart Training
✅ 1. Modify — Don’t Eliminate — Movement
Instead of stopping:
adjust load
adjust range of motion
adjust volume or frequency
Example:
reduce squat depth temporarily
lower pressing weight
decrease weekly volume by 10–20%
Consistency matters more than intensity.
✅ 2. Build Strength Where You’re Vulnerable
Pain often shows up where capacity is lowest. Common areas include:
hips and glutes
core and trunk
shoulders
calves and feet
Targeted strength work can often calm pain faster than rest alone.
✅ 3. Clean Up Technique Early
Small technique tweaks early prevent bigger issues later. Examples include:
improving squat or hinge mechanics
adjusting pressing angles
modifying stance or grip
refining bracing strategy
You don’t need perfect form — just safer, more efficient patterns.
✅ 4. Address Pain Before It Becomes “Normal”
The longer pain hangs around:
the more sensitive tissues become
the more confidence drops
the harder it is to fix
Early intervention almost always means:
fewer sessions
faster resolution
better long-term outcomes
Why “Waiting It Out” Often Backfires
Pain that lasts more than a couple weeks tends to:
change how you move
cause compensation
spread to other areas
What starts as “a little knee pain” can turn into:
hip pain
back pain
inconsistent workouts
Addressing it early keeps the problem small.
How Thrive HQ Helps You Stay Consistent (Not Sidelined)
We specialize in helping active adults:
train consistently
address pain early
avoid the stop–start cycle
Your first step is a Pain Diagnostic Session, where we:
identify what’s driving your pain
assess strength, movement, and tolerance
rule out red flags
create a clear plan forward
No guessing. No generic advice. No being told to “just stop.”
Not Sure If What You’re Feeling Is Normal or a Problem?
If pain is showing up as you get back into your workout routine, you don’t have to guess whether to push through it, scale back, or get it checked.
We offer a free, no-pressure call with one of our physical therapists to talk through:
what you’re feeling
when it shows up
what you’re currently doing for training
and what your best next step is
Sometimes reassurance is all you need. Other times, a small adjustment early can save months of frustration later.
👉 Schedule a free call with a Thrive HQ PT
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