Welcome! “The PT Handbook” is a physical therapy newsletter discussing all things physical therapy/sports medicine. This newsletter is an extension of our philosophy at “Art of PT Sports & Performance Physical Therapy PLLC” where our patient population includes athletes and active individuals.
This handbook will provide practical PT tips and dive into hot topics surrounding the sports rehab world. If you have questions about this newsletter reply to this email!
Dr. Gerry Robles PT, DPT
Founder, Art of PT Sports & Performance Physical Therapy PLLC - Athlete-level care for every active body
PT Handbook Conversation: Should You Train Through Pain?
Most of my clients (active people and athletes) ask the same question at some point:
“Should I train through this pain?” As a physical therapist, the answer is usually not just yes or no.
It depends on what the pain is telling you.
A simple way to think about it is like a traffic light. So let’s get into it….
How bad is your pain when you exercise?
🟢 Green Light = Safe to Train
Normal training discomfort.
• Mild muscle soreness
• Improves as you warm up
• Doesn’t change how you move
• Gone within 24–48 hours
Training through this is usually fine 🙂
🟡 Yellow Light = Modify Training (IMPORTANT!!!)
This is where most people get into trouble.
• Pain during certain movements
• Pain that hovers around a 4-5 range out of 10 scale
• Discomfort that increases with intensity
• Something that keeps coming back
You don’t always need to stop training…..but you should adjust something.
Reduce load. Modify the movement. Decrease volume. Talk to your physical therapist aka me 🙃
Ignoring yellow lights is how small issues become injuries!
Are you training through a yellow light?
🔴 Red Light = Stop and Address It
Warning signs your body needs attention.
• Sharp or pinpoint pain or numbness/tingling with the pain
• Pain that is higher than a 5/10 consistently with certain movements
• Pain that worsens with movement
• Pain that changes how you move
• Pain that lasts several days
Pushing through this often makes things worse.
The biggest mistake I see active people make?
Treating yellow lights like green lights.
That’s how something that could have been managed early turns into weeks…or months …away from training. So be conscious of these lights. Are you unsure? Ask me, I can help.
Recovery is also a big part of this. It influences these lights immensely. Sleep, nutrition, and micronutrients all support tissue repair and training adaptation.
That’s one reason I recommend Thorne supplements. They’re third-party tested and clinically dosed, which is important for both health and performance.
☺ If you want to support recovery and training, you can get 10% off Thorne HERE! Click the link and buy the creatine or multivitamin. Those are my personal favs.
LISTENING TO YOUR BODY IS A SKILL. LEARN IT NOW
Still unsure about your pain? Reply to this email or hit the link below to “contact us”😊
My newest podcast with coach Ramy is up. Ramy is a boxing/MMA coach and also does self defense workshops internationally. We talk about our new year’s resolutions and how to better stick to our wellness goals. It’s a fun one! Be sure to follow me on this YouTube journey…
👉 Check out Thorne supplements HERE and get 10% off your first order!
Some links in this newsletter are affiliate links. I only recommend products I personally use or trust as a PT. If you purchase through these links, I may earn a small commission at no extra cost to you. I am a Thorne/Legion supplements ambassador and trust their products.
Are you an athlete or active adult that can’t get over an injury? Book below:
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Until Next Time,
Dr. Gerry Robles PT, DPT
Founder, Art of PT Sports & Performance Physical Therapy PLLC - Athlete-level care for every active body