« I'm in pain — should I stop or keep moving? » You've probably asked yourself this question before. For a long time, the medical answer was simple: if it hurts, stop. Science has completely overturned this dogma. Research in physiotherapy and pain science now shows that moving — even with some pain — is often the best treatment. The key is knowing the right dose. At Praxis Loten in Eupen, we'll explain how to find the right balance with simple, practical tools.
The myth to dismantle
For decades, the medical reflex when facing pain was the same: rest, immobilise, wait for it to pass. This view rests on a logical but incomplete idea — pain would always reflect damage that needs to be protected. Modern science tells a different story. For persistent musculoskeletal pain, absolute rest does more harm than good. Muscles weaken, joints lose mobility, the nervous system becomes more sensitive. Result: pain worsens, and fear of movement sets in. Conversely, studies show that moving — even with some discomfort — reduces pain, restores function and rebuilds trust in your body. The challenge is therefore not to choose between rest and activity, but to find the right dose of movement: not too much, not too little. As we sometimes put it: « more is not always better ».
Movement as medicine
Your tissues — muscles, tendons, cartilage, bones — are not inert structures. They are alive, and they need stimulation to stay healthy. Without regular mechanical load, they weaken. With the right dose, they strengthen and repair themselves. This is called mechanotransduction: movement and moderate loads send your cells a signal that says « stay strong, adapt ». This is exactly what happens when you walk, carry a grocery bag or cycle. Even more remarkable: exercise has a natural painkilling effect. When you move, your body releases substances that calm the nervous system and reduce pain sensitivity. That's why many patients feel their pain decrease during or after a well-dosed session — not the other way around.
The 24-hour rule
How do you know if your movement dose is right? A simple, research-validated rule can guide you: « Pain during or right after the effort is acceptable, as long as it returns to its usual level within 24 hours. » In practice: if you walk for 30 minutes and feel some discomfort, it's not a bad sign. The next morning, your pain should be back to what it was the day before (or better). In that case, you're in the right zone — and you can continue. However, if the pain is even stronger the next day, persists for several days, or makes you limp, the dose was too high. No need to panic: simply reduce a little (duration, intensity or resistance) at the next session and progress more gradually. Among many strategies we tailor to each person, this rule remains one of the simplest and most useful in daily life.
The traffic light system
To decide in real time during exercise, researchers have validated a very intuitive tool: the traffic light system, based on a simple pain scale from 0 (no pain) to 10 (the worst imaginable). Green light (0-2/10): no or minimal pain. Carry on without worry — you can even progress steadily. Amber light (3-5/10): noticeable but bearable pain. You can keep going — it's even beneficial. This zone does not worsen your condition, contrary to common belief. Red light (6/10 and above): pain is strong, you're compensating or limping. Stop: reduce the dose for the next session. This simple system changes everything. It gives you an objective framework to decide, without having to choose between stopping everything or pushing blindly. You regain control, step by step, in full safety.
The traffic light system
Pain scale from 0 (no pain) to 10 (worst imaginable)
When to consult?
These tools are valuable but don't replace a professional assessment. Consult a physiotherapist or your doctor if: • the pain persists for more than a few weeks with no improvement; • it is accompanied by unusual signs: tingling, loss of strength, fever, unexplained weight loss, urinary problems; • it appears after a significant injury; • it prevents you from sleeping or doing essential activities; • you simply don't know where to start. An assessment by a trained professional helps identify causes that deserve special attention and, above all, build a tailored programme with you. The right dose is not universal: it depends on your history, your current level, your goals. In Eupen, our team is here for exactly that: to set a clear framework and support you step by step.
At Praxis Loten
In Eupen, our team — physiotherapists, manual therapists and osteopaths — supports patients every day in finding the right dose. Our approach is built on four pillars: 1. Assess your current movement tolerance, without judgement, starting from your real daily life. 2. Build a programme at your dose: stimulating enough for your tissues to progress, light enough not to exceed your current capacity. 3. Educate — we share the tools with you: the 24-hour rule, the traffic light system, warning signs, so you gradually become autonomous. 4. Progress together step by step, adjusting the load based on your feedback and goals, among many approaches we combine according to your needs. Our goal: that you leave stronger, more confident, and able to dose your activity yourself. Step by step, together.
This article is for informational purposes only and does not replace a medical or paramedical consultation. If your pain persists or worries you, please consult a healthcare professional.
References
- 1Smith BE, Hendrick P, Smith TO, et al. Should exercises be painful in the management of chronic musculoskeletal pain? A systematic review and meta-analysis. Br J Sports Med. 2017;51:1679-1687.
- 2Gabbett TJ. The training-injury prevention paradox: should athletes be training smarter and harder? Br J Sports Med. 2016;50:273-280.
- 3Lin I, Wiles L, Waller R, et al. What does best practice care for the musculoskeletal pain look like? Eleven consistent recommendations from high-quality clinical practice guidelines. Br J Sports Med. 2020;54:79-86.
- 4Dye SF. The knee as a biologic transmission with an envelope of function: a theory. Clin Orthop Relat Res. 1996;325:10-18.
- 5Rice D, Nijs J, Kosek E, et al. Exercise-induced hypoalgesia in pain-free and chronic pain populations. J Pain. 2019;20:1249-1266.
- 6Nielsen RØ, et al. How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study. Br J Sports Med. 2025;59:1203-1210.