Good Pain vs Bad Pain: How to Tell the Difference

Whether you're starting a new workout routine, recovering from an injury, or just trying to stay active, pain can be confusing. Should you push through? Back off? Rest completely?

The truth is — not all pain is created equal.

Some discomfort is a natural part of getting stronger, while other types of pain are your body’s way of saying, “Hey, something’s not right.”

Here’s how to tell the difference between good pain and bad pain, and what to do if you’re not sure.

✅ What is “Good” Pain?

Good pain is often a sign that your body is adapting to new activity or load. This is the type of pain we associate with muscle soreness — the kind that shows up a day or two after a solid workout or new movement.

What it feels like:

• Dull, achy soreness

• Mild tightness or fatigue

• Usually symmetrical (both sides feel it)

• Appears a few hours or a day after activity

• Improves with gentle movement or rest

This kind of discomfort usually means your muscles are rebuilding and adapting — a normal part of training and progress.

⚠️ What is “Bad” Pain?

Bad pain is your body’s warning system. It often signals irritation, inflammation, or injury — and ignoring it can lead to longer recovery times or more serious issues.

What it feels like:

• Sharp, stabbing, or burning

• Pain during or immediately after activity

• Localized (often on one side or one joint)

• Lingers for several days or worsens over time

• Changes how you move (limping, guarding, avoiding)

Bad pain is not something to “push through.” It’s something to listen to — and ideally get assessed before it becomes chronic.

Quick Check-In: Ask Yourself

If you’re unsure what kind of pain you’re feeling, try asking:

• Did this come on gradually or suddenly?

• Is it getting better with movement, or worse?

• Is it affecting how I move or function?

• Would I describe it as sharp or stabbing?

• Is there swelling, numbness, or tingling?

If you answered “yes” to any of those — it’s a good time to check in with a practitioner.

What Should You Do If You're Not Sure?

Pain doesn’t have to be scary — but it shouldn’t be ignored either. If you’re dealing with a nagging ache, recurring discomfort, or new pain that doesn’t feel right, let’s talk.

As a rehab-based chiropractor, I help patients figure out:

• What kind of pain they’re experiencing

• Whether they should modify movement or rest

• How to recover safely without losing progress

Bottom Line:

• Good pain is muscle soreness and controlled discomfort from effort

• Bad pain is sharp, limiting, or worsening discomfort that affects function

• When in doubt, don’t guess — ask a professional

Not sure what you're feeling?I’m happy to help you figure it out — whether it’s something to keep moving through or something we need to dig a little deeper into.

📍 Book an appointment or send a message — let’s keep you moving pain-free and confidently.

Stay moving. Stay well.

Dr. Nicole Ballantyne

www.drnicoleballantyne.com

drnicoleballantyne@gmail.com

📅 Book your appointment today!