A bit of mild pain during rehab exercise is normal and doesn't mean you're causing damage.
The short version
- A simple check: pain that stays mild while you exercise, eases off within an hour or so of finishing, and is back to normal by the next day is generally fine.
- Pain that's sharp, spreading, or still raised the next day is your cue to ease off.
Why it happens
Rehab exercise often has to nudge a sore area a little, so some discomfort during it is common — and it doesn't automatically mean harm. A review of trials comparing exercises done with some pain against pain-free versions found people improved at a similar rate either way over the medium term. In other words, a little pain during a rehab move isn't a sign you're doing it wrong.
A simple way to judge it: mild pain during the exercise that eases within an hour or so of stopping, and is back to your normal level by the next day, is usually a reasonable amount. This idea comes from a monitoring approach originally used for tendon rehab, where pain is checked not just during exercise but again the next morning — if it's crept up compared with the day before, that's read as a sign to ease off, not push harder.
Everyone's tolerance is different, so think of this as general guidance rather than an exact rule. If you're working with a physio, they can set numbers that fit your specific injury.
This guidance is for ordinary aches during general rehab exercise. It doesn't apply if you're recovering from surgery, a recent fracture, a significant acute injury, or a repaired tendon or ligament — in those cases, follow the specific limits your surgical or medical team gave you instead, since they may be quite different from this general guidance.
⚠️ When to stop and get checked
Get medical help the same day if pain comes with spreading numbness or tingling, sudden weakness you didn't have before, or a joint that's suddenly hot, red, swollen, or unusually painful to touch (a fever may or may not be there — it doesn't need to be present for this to be serious).
- Book an appointment if the pain feels sharp or electric rather than achy, it's getting worse with each session instead of settling, or it's still there at rest days after you stopped exercising.
Most pain during rehab exercise is your body adjusting to load, not damage.
Progression note
If pain stays mild and settles within a day, it's usually fine to keep going and gradually do a little more over the next week or two. If it keeps crossing into the "stop and get checked" range above, scale the exercise back — fewer reps, less range of movement, or an easier version — and build up again gradually from there.
Bottom line
A bit of mild, short-lived pain during rehab exercise is common and not automatically a problem. Pain that stays mild, calms down soon after, and is back to normal by the next day is a reasonable sign to keep going. Pain that's sharp, spreading, or still there the next day is your cue to ease off and check in with a physio.