Understanding Pain: What Every Athlete Needs to Know

If you’ve ever walked out of the gym feeling like your shoulder, knee, or lower back just isn’t “right,” you know the frustration. Maybe your physical therapist cleared you, your coach told you to push on, but the pain lingers. You’re left wondering: Am I injured, or is this just part of training?

As a pain coach working with athletes, I hear this all the time. Pain is tricky, misunderstood, and often a barrier between you and your best performance. The good news? Pain is not your enemy — it’s a signal. And with the right approach, you can manage it, understand it, and even prevent flare-ups, all while staying active and strong.

Pain Isn’t Just Injury

Most athletes think pain equals tissue damage. The truth is more nuanced. Pain is your body’s warning system, largely controlled by your nervous system. Think of it like a smoke alarm: sometimes it goes off because there’s a real fire, other times because you burned toast.

In athletic terms: lifting heavy, pushing through high-intensity WODs, or running longer distances can all trigger pain signals — even if your muscles, joints, or tendons are technically “healed.” Your nervous system may still be protective, making you feel pain as a signal to slow down or adjust.

Pain vs. Injury: Understanding the Difference

• Injury: A physical problem with tissue — a sprain, tear, or inflammation that needs repair.

• Pain: The brain’s interpretation of signals from your body. It may indicate injury, but it can also reflect fatigue, stress, movement patterns, or even anxiety about reinjury.

The tricky part for athletes? Pain can linger long after the tissues have healed. It may flare unpredictably, causing worry and frustration. But lingering pain doesn’t always mean something is broken.

Why Athletes Struggle with Pain

Several factors make chronic or lingering pain a challenge for athletes:

1. Cultural Pressure to Push Through: In CrossFit boxes, gyms, and competitions, there’s often a “no pain, no gain” mentality.

2. Fear of Losing Progress: Missing workouts can feel like falling behind.

3. Lack of Guidance After Rehab: Physical therapy addresses acute injury but rarely teaches long-term pain management or nervous system regulation.

Without proper support, athletes can fall into a cycle:

flare-up → frustration → overcompensation → reinjury

The Good News: Pain Can Be Re-trained

Your nervous system can be taught to interpret signals differently. You can reduce flare-ups, rebuild confidence in movement, and continue training safely. Some of the most effective strategies include:

• Pacing & Load Management: Adjust intensity and volume to prevent overload.

• Breathwork & Nervous System Regulation: Simple breathing exercises can calm hypersensitive nerves.

• Movement Confidence: Gradually reintroduce exercises with proper form, targeting mobility and stability.

• Recovery Foundations: Sleep, hydration, stress management, and nutrition all influence pain perception.

These are the exact strategies I teach in my pain coaching programs, helping athletes go from hesitant or fearful movement back to confident, pain-resilient performance.

How a Pain Coach Helps

You might ask, “Why not just keep seeing my PT or follow a coach’s program?”

A pain coach acts as the bridge between rehabilitation and performance. We focus on:

• Understanding pain signals in real life

• Teaching strategies to reduce flare-ups

• Preventing reinjury while improving function

• Building sustainable habits for long-term performance

Pain coaching is not about masking discomfort. It’s about empowering athletes to move, train, and compete smarter — without letting pain control their lives.

Take the First Step Toward Pain-Resilient Performance

Pain doesn’t have to be the barrier that stops you. With the right guidance, you can understand it, manage it, and keep training with confidence.

You don’t have to navigate pain alone. Let’s transform your approach and get you back to the performance you love — safely, confidently, and sustainably.