Pain is a complex experience — and if you’re unsure whether to rest or keep exercising with pain, you’re not alone. Whether you’re recovering from an injury or living with persistent discomfort, understanding the difference between acute pain, chronic pain, and exercise-related soreness is key to moving safely and confidently.
What Is Acute Pain?
Acute pain typically comes on suddenly and is often the result of injury, inflammation, or surgery. It usually lasts less than three months and serves as a warning sign from the body. During rehab, experiencing some discomfort is normal — and in many cases, gentle, progressive movement supports healing better than rest.
Is It Okay to Exercise with Acute Pain?
Yes — if done carefully. Use a pain scale to guide your activity:
- Pain during exercise should stay ≤ 3 out of 10.
- Discomfort that settles within 24 hours is typically safe.
- Lingering flare-ups may mean you need to scale back.
What Is DOMS? (Delayed Onset Muscle Soreness)
DOMS is the soreness or stiffness you feel 24–72 hours after new or intense exercise, especially after eccentric movements like lowering weights or hiking downhill.
Key Points:
- DOMS is normal and not harmful.
- It’s a sign your body is adapting and getting stronger.
- Light movement and active recovery can help ease symptoms.
What Is Chronic Pain?
Chronic pain lasts longer than 3 months, often persisting after tissues have healed. It may develop from injury, illness, or without a clear cause — making it both physically and emotionally complex.
Unlike acute pain, chronic pain is not always a sign of ongoing damage. Instead, it may be related to changes in how the nervous system processes signals over time.
Can You Exercise with Chronic Pain?
Yes — and it’s often essential.
Unless told otherwise by a medical professional, most people with chronic pain can benefit from regular physical activity. Movement can:
- Improve mood through dopamine release.
- Decrease pain sensitivity over time.
- Support mental and physical health.
Tips for Exercising with Chronic Pain
- Start low, go slow: Begin with a manageable baseline.
- Individualise your plan: Work with a physiotherapist or healthcare provider.
- Focus on consistency: Even short, daily movements help.
- Avoid comparisons: Don’t follow high-intensity online programs unless tailored to you.
Key Differences: Acute Pain vs Chronic Pain vs DOMS
| Type of Pain | Duration | Cause | Movement Safe? |
| Acute Pain | < 3 months | Injury, inflammation | Yes, if guided |
| Chronic Pain | > 3 months | Ongoing or unexplained | Yes, with modifications |
| DOMS | 24–72 hrs post-exercise | Muscle micro-tears | Yes, gentle activity helps |
Final Thoughts: Movement Is Medicine — But So Is Patience
Whether you’re rebuilding after injury or managing chronic pain, exercise can be a powerful tool — not a punishment. Learn to interpret your pain signals, pace yourself, and trust that progress doesn’t need to be perfect to be meaningful.