Why Does My Body Hurt When I'm Doing More? Understanding Pain Without Fear

You haven't necessarily done anything wrong and you haven't necessarily damaged your body. You haven't suddenly become old and the answer is unlikely to be to stop everything you're doing. However if you're in significant pain, especially if it has been going on for weeks or months, it isn't always that simple.

Pain can be frightening. When something hurts badly, isn't improving, starts restricting the things you normally do, of course you are going to wonder what is wrong.

“What have I done?”

“Have I damaged something?”

“Why isn't it getting better?”

“Will I ever get back to normal?”

Severe, constant and unrelenting pain takes up a huge amount of headspace. Add in poor sleep, bone-deep fatigue, frustration and the loss of things you enjoy doing, it becomes very difficult to think about much else.

At Kesson, we don't underestimate that. We see first-hand how hard it can be to live with pain, particularly when you don't understand what is causing it or how long it is going to last. No matter how tough, resilient or double hard you think you are, worrying about your body when you're in pain is a perfectly normal and natural response.

As professionals, one of the most helpful things we can do is acknowledge that.  Reassure you that you are not being dramatic. You are not failing and worrying about what your pain means is normal.

Understanding what is happening helps, it won't make pain disappear, but it can replace some of the fear and uncertainty with knowledge, confidence and a clearer idea of what to do next.

Why does my body hurt when I'm doing more?

Our bodies are adaptable when given time to adapt. If you've had a quieter few months and suddenly return to running three times a week, increase your gym sessions, start a new exercise class or become much more active, you're asking your body to do something different. Feeling aches, stiffness or discomfort as your body adjusts is normal and doesn't mean you've injured yourself or something is wrong. It may simply mean you've asked your body to do more than they're currently used to.

Your body hasn't let you down. It is responding to a change in demand.

Does pain always mean damage?

Short answer - No.

Pain is a very real experience and it isn't simply a measurement of how much damage is happening inside your body. Pain is influenced by what is happening in your tissues, and also by your nervous system, previous experiences, environment and how safe or threatened your body feels. This is why two people can experience a similar physical problem but very different levels of pain. It is also why, for some, pain can continue after an injury has healed, or why something can hurt even when there isn't significant tissue damage.

That doesn't mean the pain is “all in your head”. The pain is real and your experience is real. Understanding the distinction between pain and damage can be incredibly reassuring.

Why can pain feel so overwhelming?

When pain is mild and short-lived, it can be manageable to put it to one side. When it is severe, persistent or constantly demanding your attention, that's a different story. Pain can affect how you sleep, move, how much you do and how confident you feel about your body. Often stopping doing things because you're worried they will make it worse feels the right thing to do. Alongside this you might constantly check in to see how it feels, search the internet for answers and start imagining the worst possible explanation.

Pain can interfere with sleep. The less you sleep the more exhausted you become and the harder it can be to cope with everything. Essentially pain is hard work.

At Kesson, we know the importance of kindness and encouragement during these periods. Sometimes the last thing people need is another person to tell them to “stay positive”. They need someone to listen, take their concerns seriously, explain what might be happening and remind them that what they're experiencing is understandable.

That support can make a real difference when you're tired, frustrated, worried and finding things difficult.

Can stress and poor sleep make pain feel worse?

Absolutely. Your brain doesn't separate physical and emotional experiences as neatly as we sometimes imagine. If you're stressed, exhausted, worried about your pain or not sleeping well, your nervous system can become more sensitive. This can mean your pain experience is amplified.

If you've been in pain for a long time, poor sleep and fatigue can become part of a difficult cycle: Pain affects sleep. Poor sleep makes coping with pain harder. Being exhausted makes everything feel more difficult. Worrying about what is happening can make it harder to switch off. The loop continues.

This shows how the whole body is involved in how you experience pain.

What about stiffness? Does it mean something is wearing out?

Stiffness can be uncomfortable, but it doesn't automatically mean your joints are wearing out.

Stiffness can be temporary, like after you've been still for a while, when you've changed your activity levels or when your body isn't used to a particular movement.  It is not uncommon for people to interpret their stiffness as a warning sign: “My body isn't coping.”

In most situations, appropriate movement reduces stiffness. Movement can get things going again, reduce that feeling of stiffness and help you build confidence in what your body can do. The answer is the right amount of movement, at the right pace.

So should I stop exercising if something hurts?

Very rarely do we recommend complete rest for a painful issue once we have assessed it fully. An initial assessment with our Physios is a usful opportunity to pause, understand and adapt. We will support you find the right amount of the right activities to support recovery and build up your activity again over time.

When should I get pain assessed?

You don't have to wait until pain becomes unbearable before asking for help. An assessment can be useful if:

• pain isn't improving or is getting worse
• it keeps coming back
• it's stopping you doing the things you want to do
• you're worried about it
• you've changed how you move because you're afraid of making it worse
• you don't understand what's causing it
• pain is affecting your sleep, work or everyday life

There are also some symptoms that need more urgent medical assessment. Severe pain following a significant injury, sudden weakness or loss of sensation, problems controlling your bladder or bowel, or other new and concerning symptoms should not simply be put down to an everyday ache or pain. A physiotherapy assessment will help you understand what might be the cause or contributing factors and what you can safely do next. Sometimes the most useful thing about an assessment is understanding what is happening, what you can safely do and what will help you move forward.

Understanding pain can change how you respond to it

Fear makes our world smaller. Back pain stops you enjoying gardening, knee pain stops you taking the dog for a walk, shoulder pain stops you playing with your children, pain exercising stops you staying active.

The less confident you feel about your body, the more cautious you can become. When you Understand what's happening this starts to change.

You discover you don't need to avoid a movement forever. You may need to change how you do it and build strength gradually or adapt your technique. The answer may simply be to give your body a more time to adapt.

The important thing is that you are making decisions based on understanding rather than fear with someone alongside you providing the confidence while you do that. Support can matter as much as the solution.  When you're in pain, tired and frustrated, a little kindness can go a surprisingly long way.

Being listened to.

Having someone explain something properly, being encouraged when progress feels painfully slow, having someone remind you that a difficult week doesn't mean you've gone backwards and being told that the worry you're feeling is normal all positively impact recovery.

These things are part of the Kesson Way helping someone feel safe enough and confident enough to start moving forward again. Our job isn't to tell you what muscle is tight or what exercise you should do. It is to understand the person sitting in front of us.

• To listen.
• To explain.
• To encourage.

When you're having a particularly difficult time, remind you that you are doing better than you think you are. We show you your body hasn't let you down. We know pain is complicated and can be influenced by many different things, and can persist for much longer than we'd like.

We help you move away from the idea that pain automatically equals damage and towards understanding what your body might be telling you. You leave understanding what's happening and know how you can make better decisions about what to do next.

If you're struggling with pain, you don't have to figure it all out on your own.

Frequently Asked Questions

Why does my body hurt when I start exercising again?
When you increase your activity after a period of doing less, your body has to adapt to the change in demand. Some soreness, stiffness or discomfort can occur as your body adjusts. This doesn't automatically mean you've caused an injury.

Does pain always mean something is damaged?
No. Pain is real, but it isn't a direct measurement of tissue damage. Pain is influenced by many factors, including what is happening in the body, the nervous system, previous experiences, stress, sleep and how threatened or safe the body feels.

Can stress and poor sleep make pain worse?
Yes. Stress, poor sleep, fatigue and worry can all influence how sensitive your nervous system is to pain. This can make existing pain feel more noticeable or difficult to cope with.

Why does pain feel worse when I've had it for a long time?
Persistent pain can affect sleep, energy, mood, movement and confidence. These factors can then influence how you experience pain, creating a difficult cycle. This doesn't mean the pain is imaginary. It means that persistent pain involves much more than the original injury or physical problem.

Should I stop exercising if I have pain?
Not necessarily. Depending on the type and cause of the pain, continuing with appropriate movement or modifying your activity may be helpful. If you're unsure what you should do, getting assessed by a qualified professional can help you understand what is appropriate for you.

Is stiffness a sign that my joints are wearing out?
Not necessarily. Stiffness can have many causes and doesn't automatically mean that a joint is deteriorating. Movement, strength and gradually increasing activity can often play an important role in managing stiffness.

When should I see a physiotherapist about pain?
Consider getting assessed if pain is persistent, worsening, repeatedly returning, affecting your everyday life or stopping you from doing activities you enjoy. An assessment can help you understand what's happening and what you can do about it.

Can understanding pain make it feel better?
Understanding pain doesn't make the pain imaginary or mean you can simply think it away. But understanding why pain happens can reduce fear, improve confidence and help you make better decisions about movement and activity.

What is the Kesson approach to pain?
At Kesson, we believe that understanding your body is an important part of getting back in control. We don't underestimate how difficult it can be to live with significant or persistent pain. We listen to concerns, explain what we know in straightforward language and help people understand what they can do next.We also recognise that kindness, encouragement and reassurance matter, particularly when someone is tired, frustrated or worried about their recovery. We are here to show you your body hasn't let you down. Sometimes it needs understanding, a change in approach, and a little help to get back to doing what you want it to do.