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If you’re in pain and wondering when to see a physiotherapist for pain, you’re not alone. We all experience aches or soreness from time to time – maybe after a tough workout or a long day at work. But how do you know if that pain is “normal” or something that needs professional attention? In this post, we’ll explore the difference between everyday pain that tends to resolve on its own and pain that signals a bigger problem. You’ll learn about the red flags that should not be ignored and what science says about early intervention. Most importantly, we’ll empower you with guidance on when to seek help so you can get relief and avoid letting a small issue turn into a chronic one. (Remember: this information is educational – always consult a healthcare provider for personal medical advice.)
Pain is your body’s alarm system, a signal that something isn’t right. But not all pain is created equal. Broadly, healthcare providers classify pain as acute or chronic based on how long it lasts:
Acute pain is short-term pain that comes on suddenly, often from an injury or strain. It typically lasts from a few days up to about three months. With acute pain, you can often pinpoint when it started (like twisting your ankle or pulling a muscle). The good news is that acute pain usually subsides as the injury heals – often within days or weeks. For example, a minor muscle strain or joint sprain might hurt for a week or two but then improve with rest and self-care. If acute pain is mild to moderate and you can still do your daily activities, it’s usually okay to manage it at home initially with rest, ice/heat, and gentle movement.
Chronic pain is pain that persists beyond the normal healing time, generally longer than 3 months. Chronic pain may start as acute pain that never fully went away, or it can develop gradually without a clear injury. Examples include long-term back pain, arthritis pain, or pain from old injuries that never resolved. Chronic pain often comes and goes or fluctuates in intensity, and it can significantly interfere with your life. When pain becomes chronic, it often means there’s an underlying issue that hasn’t been fully addressed – and it usually requires a comprehensive treatment approach rather than just waiting it out. In fact, research shows chronic pain can become a self-sustaining cycle, where pain leads to changes in the nervous system that cause even more pain and sensitivity.
One key difference is that acute pain is protective – it’s your body’s way of saying “stop what you’re doing, something is injured.” Chronic pain, on the other hand, is less helpful and more of a problem in itself. Chronic pain often causes muscle tension, stress, and fear of movement, which can all worsen the pain. That’s why early intervention is important: you want to prevent acute pain from turning into chronic pain if possible.
Sometimes, pain hangs around longer than expected. There are a few reasons pain can become persistent:
Incomplete healing or underlying dysfunction: If the root cause of pain isn’t fixed, the pain will keep returning. For example, a knee might keep hurting not just because of knee joint wear-and-tear, but because of imbalances in your hips or ankles that never got corrected. Treating only the symptom (the knee) without addressing the cause means the pain comes back. Pain is often a symptom of a deeper issue in the body’s mechanics or healing process.
“Stalled” recovery: After an injury, the body’s inflammation process should kickstart healing and then resolve. But sometimes, healing gets stuck in a chronic inflammation state or leaves behind scar tissue and adhesions that continue to cause pain. If normal tissue repair doesn’t complete, you can end up with ongoing pain even after the initial injury is over.
Compensations and imbalances: Our bodies are interconnected. An old injury in one area can force other areas to compensate. Over time, those compensations cause new pain. For instance, if you had an ankle sprain and developed a slight limp, years later you might have hip or back pain from the altered gait. The original injury pain “travels” to another area because the body is out of balance. People are often surprised to find that their chronic back or knee pain may trace back to a seemingly unrelated past injury.
Neurological changes: Chronic pain can actually make your nervous system more sensitive. The longer pain lasts, the better your body gets at detecting it – a phenomenon called central sensitization. In chronic pain conditions, the nerves keep sending pain signals even after tissue is healed. It’s as if the alarm system stays stuck in the “on” position. This is why chronic pain is sometimes considered a condition of the nervous system as much as the tissues.
Understanding why pain persists is important. It means that if you have pain that isn’t going away, it’s not because you’re weak or “just getting old” – it’s because an underlying issue hasn’t been resolved. And with the right approach, even chronic pain can often improve by finding and treating that root cause.
Let’s talk about the kinds of pain you can consider “normal” versus the kinds of pain that likely need medical attention. Pain is normal in certain situations – we expect some soreness after a new workout, or aching muscles when you come down with the flu, for example. But other pain – like a sharp pain that makes you stop in your tracks, or pain that keeps coming back – is your body asking for help.
Here are some guidelines on normal vs. not:
Normal: It’s common to feel muscle soreness a day or two after strenuous exercise, especially if it’s a new activity for you. This is called Delayed Onset Muscle Soreness (DOMS) – that familiar post-workout ache in your muscles. DOMS usually doesn’t show up right away; it typically starts 12-24 hours after exercise and peaks around 24-72 hours later. The muscles feel tender, tight, or achy. This soreness is a normal response to increased activity – essentially microscopic muscle fiber tears that are part of getting stronger. Crucially, DOMS improves after a few days and goes away on its own. You might feel a bit of stiffness, but it should gradually get better with light movement, gentle stretching, and time. We actually consider this kind of mild soreness a sign that your body is adapting and getting stronger from the exercise.
Not normal: A true muscle or joint injury often feels different. Pain from an injury (like a muscle strain or ligament sprain) usually starts during the activity or immediately after – you might feel a sudden sharp pain or a “pop” in the middle of a workout or an accident. Injury pain also tends to be more localized (you can point to the exact spot that hurts) and may come with swelling or bruising. Unlike DOMS, injury pain doesn’t fully resolve in a couple of days. It may persist or even get worse, and you might have difficulty using that body part (for example, a strained muscle might be weak, or a sprained ankle can’t bear weight). If you have pain that started with a specific injury event and it’s not improving after a few days, or if you have significant swelling or loss of function, you should get it evaluated. Lingering pain beyond about a week from a minor injury could mean it’s more than just routine soreness.
A good rule of thumb: DOMS improves with gentle activity, whereas injury pain often worsens if you try to push through. If moving around lightly actually reduces your soreness, it’s likely normal muscle ache. But if movement makes the pain sharply worse, or you’re limping and guarding due to pain, something may be wrong. Additionally, DOMS is usually symmetric (both sides of the body if you worked them equally) and in the muscle belly, whereas an injury might hurt on one side or in a joint or tendon more than muscle.
Normal: A dull, achy pain or stiff feeling in muscles or joints is often benign – for example, the dull ache in your low back after a day of heavy yard work, or general stiffness in the knees when you wake up. If this ache improves as you warm up and move, it’s usually not a red flag. Generalized achiness can also happen with things like dehydration or minor illness – not typically a cause for alarm if it goes away with rest or fluids.
Not normal: Sharp pain that is intense or catches your breath is more concerning. A sharp pain, especially if it happens with a certain movement, can indicate a tear or acute injury. For instance, a sharp pain in your calf while running could mean a muscle strain, or a sharp knee pain when twisting could signal a meniscus tear. Radiating pain – pain that shoots down an arm or leg – is also a concern because it suggests nerve involvement. For example, a shooting pain down the back of your leg might indicate sciatica (irritation of the sciatic nerve). Nerve pain is often described as sharp, burning, or tingling, and it may be accompanied by numbness or pins-and-needles tingling in your extremities. This kind of pain is not “normal” and shouldn’t be ignored. It can signal a pinched nerve or disc issue in the spine. Similarly, pain with numbness, tingling, or weakness in a limb is a red flag that something might be compressing a nerve or affecting your neurological function – definitely a scenario where you should seek help promptly.
In fact, patients with neuropathic (nerve-related) pain commonly describe it as “pins and needles,” burning, electric, or shooting sensations, sometimes with numbness. In contrast, more typical musculoskeletal pain (nociceptive pain from muscles/joints) is described as aching, deep, or dull. So if your pain feels more like an electric shock or burning fire – and especially if you notice weakness or numbness – it’s likely not just a muscle ache.
Your body gives some clear warnings that pain is beyond “normal.” Here are signs of pain that may be serious and warrant medical evaluation:
Pain that persists or worsens over time: Pain from a minor issue should gradually get better. If instead your pain is just as bad (or getting worse) after 10-14 days, even with rest and home care, it’s time to get it checked. Lingering pain could mean an underlying injury isn’t healing properly or that you have a chronic condition developing.
Pain that is severe or limiting: Any pain that is very intense (e.g. you’d rate it high on a pain scale) or that significantly limits your normal activities (you can’t lift your arm, can’t put weight on a leg, or can’t find any comfortable position) should be evaluated. Very severe pain, even if short-lived, is “important to see a doctor for,” as one health expert puts it. Don’t dismiss severe pain even if you think you can tough it out – extreme pain is your body’s way of shouting for help.
Constant pain, even at rest or at night: Most benign pains ease up when you rest. If you have pain that is constant and unrelenting – even when you’re not moving – or pain that wakes you up at night, that’s a potential red flag. For example, pain from a serious condition like a bone injury or a tumor in rare cases might present as unchanging, deep pain that doesn’t improve with rest or gets worse at night. This doesn’t automatically mean something dire (lots of things can cause night pain, including arthritis), but it does mean the pain is affecting your system enough that it breaks through even during sleep, which is worth checking out.
Pain with neurological symptoms: As mentioned, if you have pain accompanied by numbness, tingling, or weakness, especially in your arms, hands, legs, or feet, seek medical attention. For instance, back pain with leg weakness could indicate a disc pressing on a nerve. A pinched nerve in the neck might cause arm tingling and hand weakness. These symptoms suggest more than a muscle strain – they can indicate nerve compression or damage that might need specific treatment.
Joint pain with significant swelling or instability: If a joint is very swollen, red, or cannot bear weight, or if you feel like it’s giving out or locking, that’s not normal. Major joint swelling right after an injury could mean a ligament tear or fracture. A knee that constantly buckles, or a shoulder that can’t stay in place, indicates structural damage that needs evaluation. Also, if you hear a “pop” and the joint starts swelling immediately, you should see a professional fairly soon (within a day or two) to assess it.
Other red flags: There are a few other symptoms that, while not pain itself, coupled with pain mean you should go to a doctor. These include fever or chills with musculoskeletal pain (could signal an infection like septic arthritis), unexplained weight loss with chronic pain (could indicate illness), or chest pain (could be heart-related – always treat chest pain as urgent unless proven otherwise). If you ever have loss of bladder/bowel control or saddle anesthesia (numbness in the groin) with back pain, that is an emergency (possible cauda equina syndrome) – go to ER immediately. These scenarios are rare, but they’re the reason medical professionals ask about such symptoms along with your pain.
The bottom line is, listen to your body’s signals. As one expert says, pain that is intense or persistent – even if it “comes and goes for weeks or months” – is a reason to get checked out, to rule out a serious issue. Don’t ignore what your pain is telling you. It’s far better to have a professional evaluate it early than to wait too long and potentially allow the problem to worsen. Remember: pain is not the actual problem, but a signal of a problem. Putting tape over the “check engine” light doesn’t fix the engine; likewise, taking painkillers and carrying on without finding out why you’re in pain can backfire.
You might be tempted to tough it out or delay seeing someone for your pain. However, there’s growing evidence that early intervention can lead to better outcomes and prevent chronic problems. If you’ve been dealing with pain that isn’t improving, getting help sooner rather than later can make a big difference in your recovery.
Research highlights a few important points:
Acute pain can turn chronic: In many cases, what starts as an acute pain episode can develop into long-term chronic pain if not properly addressed. One statistic is quite eye-opening – between 28% and 61% of people develop chronic pain after initially experiencing acute pain from certain injuries or surgeries. That means potentially up to half of acute injury cases might not fully heal and instead linger as chronic pain. We see this with things like ankle sprains that lead to years of ankle instability, or back strains that turn into ongoing back pain. The risk of pain becoming chronic is exactly why you shouldn’t ignore pain that sticks around. Early physiotherapy, rehabilitation, or medical treatment of an injury might break the cycle and keep you out of that 28-61% statistic.
Ignoring pain can lead to more complex issues: When you live with pain for a long time, your body starts adapting in less-than-ideal ways. You might avoid using one arm, causing the other to overwork; or you change your posture to avoid back pain, leading to hip and neck issues. Over time, these adaptations can create a much more complicated problem than the original issue. Additionally, untreated pain can create stress, sleep problems, and even mood changes (chronic pain is linked to anxiety and depression in many people). The sooner you address the pain and its cause, the less chance these domino effects will occur.
Early physiotherapy can improve outcomes: Several studies suggest that getting physiotherapy treatment early after an injury or onset of pain leads to better results and can reduce the need for more aggressive interventions later. For example, a systematic review in JOSPT (Journal of Orthopaedic & Sports Physical Therapy) found consistent evidence that early physical therapy (versus delayed) was associated with decreased use of opioids, fewer imaging tests and surgeries, and lower overall healthcare costs – without compromising patient outcomes. In other words, people who saw a physio sooner tended to avoid unnecessary pain medications and operations. Early rehab can sometimes improve function faster as well. In one analysis of workplace injuries, those who received physiotherapy within 2 weeks had less time off work and better function compared to those who started therapy a month or more later.
Waiting too long can make pain harder to treat: Once pain becomes chronic, it can be more challenging to reverse because of the nervous system’s increased sensitivity. It’s not that chronic pain can’t be treated – it certainly can – but the process may take longer and require more comprehensive approaches. Think of it like a fire: it’s easier to put out when it’s small; if it’s been smoldering and spreading, it takes more effort to extinguish. One study on low back pain found that early physical therapy led to modest improvements in disability in the short term. While that particular trial showed only a small short-term benefit, it highlights that even some improvement early on can help – and other research, as noted above, shows early care can at least cut down on excessive tests or drugs that don’t solve the issue. Moreover, early intervention is key for prevention. By addressing minor pain and movement problems now, you might prevent a serious injury or degenerative issue later.
Psychological benefits: Seeking help early can also provide peace of mind. When you’re in pain and don’t know why, it’s stressful. Getting a proper evaluation can rule out serious issues and give you a plan. That alone can reduce the anxiety and fear that often amplify pain. Plus, you’ll gain knowledge on how to manage or modify activities to help healing, rather than stumbling through trial and error.
The evidence and expert consensus is clear: if your pain isn’t improving after a short period of rest and self-care (say 10-14 days), or if it’s getting worse, you should consult a healthcare professional. Early action can mean the difference between a quick recovery and a months-long ordeal. As the Medici Orthopaedic Clinic elegantly put it, “knowing when to act can be the key to faster healing and a better quality of life – without the need for opioids or surgery”. In short, don’t wait until you “can’t move” to seek help – pain is easier to treat when addressed early.
If you decide it’s time to get help for your pain, you want to make sure you’re addressing the root cause – not just the symptoms. At Unpain Clinic, our approach is to treat the cause, not just chase the pain around. We use a combination of advanced therapies and hands-on techniques to get you lasting relief. Here are some of the main treatment modalities we offer, and how they help when you have pain that isn’t “normal”:
We are leaders in true shockwave therapy – a cutting-edge, non-invasive treatment that uses acoustic sound waves to stimulate healing in injured or painful tissues. Shockwave therapy is excellent for chronic pain or stubborn injuries that haven’t healed with conventional care. How does it help? The shockwave energy triggers a biological reaction called mechanotransduction, prompting your body to ramp up its natural repair mechanisms. It boosts blood circulation and formation of new blood vessels in the area (bringing more oxygen and nutrients for healing). It also breaks down scar tissue and calcifications that may be causing pain or limiting movement. On a cellular level, shockwaves stimulate the release of growth factors and even recruit stem cells to the injured tissue. The result is an accelerated healing process – essentially, shockwave jump-starts a stalled recovery.
Shockwave therapy also has a direct pain-relieving effect: it helps desensitize nerve endings and reduce pain signal transmission, providing an analgesic benefit. Many patients feel relief even after just a few sessions as inflammation decreases and tissues start to loosen. Importantly, shockwave achieves this without drugs or surgery, and studies show it’s very safe with minimal side effects.
At Unpain Clinic, we use focused shockwave equipment (medical-grade devices that penetrate deep into tissues) rather than lower-powered radial devices used elsewhere. Focused shockwave can reach deeper problem areas without harming surrounding tissue, which is key for issues like hip or back pain. We often make shockwave the centerpiece of a treatment plan for conditions like plantar fasciitis, tendinopathies (Achilles, patellar tendon, tennis elbow, etc.), chronic back or neck pain, and even arthritic joint pain. Research backs its effectiveness – for example, in chronic plantar fasciitis, shockwave therapy significantly reduced pain and improved function where rest and injections had failed. Some studies show 80–90% of chronic plantar fasciitis sufferers improved after shockwave. We’ve seen similar success with knee arthritis and chronic shoulder pain. Shockwave is often combined with the next therapy, EMTT, for even greater effect.
EMTT is a state-of-the-art therapy that uses high-frequency electromagnetic pulses to reduce pain and inflammation and to promote tissue regeneration. Think of it like PEMF (pulsed electromagnetic field) therapy on steroids. At Unpain, we often pair EMTT with shockwave in treating tough cases. Why combine them? Shockwave provides a mechanical stimulus to the tissues, while EMTT provides an electromagnetic stimulus that penetrates deeply (up to ~18 cm) to influence cells and calming inflammation. EMTT works at a cellular level – it’s been shown to enhance the activity of cells involved in healing (like bone and tendon cells) and supports faster tissue repair.
For you, the patient, EMTT is painless; you just lie there as a coil emits magnetic pulses. Many patients report feeling an immediate ease or “lightness” in the area after EMTT. Scientific studies have found that adding EMTT to shockwave therapy yields better outcomes than shockwave alone for conditions like rotator cuff injuries and chronic low back pain. Essentially, EMTT amplifies the healing signals and helps sustain the effects between shockwave sessions. It’s a great option for deep-seated pain (like spinal segments or hip joint issues) where we want to influence the tissues beyond the reach of manual therapy. By modulating inflammation and pain signaling, EMTT helps quiet down an overactive pain response. We consider it a powerful complement that can accelerate recovery in stubborn, chronic pain cases.
Chronic pain doesn’t just affect muscles and joints – it changes your nervous system, often making it hyper-sensitive. That’s why we incorporate neuromodulation techniques to “reset” an overactive nervous system. This can include things like NESA® microcurrent therapy (a gentle electrical stimulation that relaxes the autonomic nervous system), or therapeutic techniques to retrain nerve pathways. By applying very low currents through the skin, we aim to calm down overactive nerves and break the cycle of pain signals firing constantly. Neuromodulation is especially useful for neuropathic pain or conditions like fibromyalgia, where the issue is a sensitive nervous system amplifying pain beyond the actual tissue damage.
We also view pain education as part of neuromodulation – teaching you about how pain works can, believe it or not, reduce its threat and intensity. By understanding that “hurt doesn’t always equal harm,” you can fear it less, move more normally, and send safety signals back to your nervous system. Our therapists will work with you on strategies like paced breathing, relaxation techniques, and gradual exposure to movement, which all help reset the nervous system from fight-or-flight mode. The goal is to reduce the “volume knob” on pain. Many patients report they not only have less pain after these treatments, but also sleep better and feel more relaxed overall, as if their nerves aren’t so wound up. This holistic approach helps desensitize pain pathways and is a crucial piece for chronic pain sufferers who’ve been stuck in a pain loop.
There’s still nothing quite like skilled, hands-on therapy for certain pains. Our physiotherapists and chiropractors will use techniques such as joint mobilization, spinal adjustments, and soft tissue release to improve your mobility and alignment. Why is this important? Often pain persists because joints are stiff or slightly misaligned, and muscles/tendons around them become tight and irritated. By gently mobilizing a stuck joint or releasing a knotted muscle, we can alleviate pressure and restore normal motion. This in turn reduces pain.
For example, if you have chronic neck pain and headaches, manual therapy to improve your neck vertebrae mobility and release tight trigger points in your neck muscles can provide relief and also make your other treatments (like exercises or shockwave) work better. Loosening tight tissues and correcting alignment helps relieve strain on the injured area and primes your body to respond better to other therapies. We often combine manual therapy in the same session as shockwave – for instance, doing some soft tissue release on tight calf muscles before applying shockwave to a heel spur. This one-two punch can achieve greater pain relief than either alone.
Manual therapy also includes things like massage techniques, myofascial release, or nerve glides – whatever is appropriate for your condition. It provides a personalized touch (literally) to ensure we’re addressing the specifics of your body. Patients often feel immediate relief after a good manual therapy session because it’s tackling those mechanical issues contributing to pain.
No pain treatment plan is complete without exercise – the right kind of exercise. At Unpain Clinic, we prescribe targeted exercises to reinforce the improvements from the therapies above and to fix the underlying weaknesses or imbalances contributing to your pain. This is a crucial step: while passive treatments can jump-start healing, active rehab keeps you healthy long-term.
Depending on your condition, your therapist will design a program that may include stretching tight areas, strengthening weak muscles, and retraining certain movements. For instance, if you have knee pain and we discover weak gluteal (hip) muscles and tight IT bands, we’ll guide you through glute strengthening and IT band stretches to take pressure off your knee. If you have lower back pain, core stabilization and hip mobility exercises will likely be part of your plan. These exercises are specific – not generic “just get fit” advice – but rather targeted to your unique deficits.
The goal of rehab exercise is to correct the root cause so the pain doesn’t return. By addressing those “weak links” in your body, exercise therapy helps maintain your results long after treatments end. Another benefit is that exercise increases blood flow, improves tissue tolerance, and releases endorphins (natural painkillers), all of which help with pain. We’ll ensure you know exactly how to do your exercises with good form, and we progress them appropriately as you improve.
Our approach is truly multimodal – combining shockwave, EMTT, neuromodulation, hands-on care, and exercise as needed for each individual. This comprehensive strategy is what sets Unpain Clinic apart. We don’t rely on just one modality or a cookie-cutter protocol; we assess your whole body to find out why you have pain, and then apply the right mix of treatments to fix those issues. By attacking the problem from multiple angles, we maximize the chance of long-term relief – not just a temporary fix.
(One more thing to note: While we have a lot of tools to help, we are always honest and realistic. We’ll give you a personalized roadmap, but how you respond can vary. We never promise “cures” – instead, we focus on measurable improvements and empowering you in your recovery. And if something is outside our scope or not improving as hoped, we’ll work with other medical professionals to get you the care you need. Your wellbeing is our priority.)
Sometimes the best way to illustrate the difference between “normal” pain and problematic pain is through a real example. Let’s look at a simplified case (with name changed for privacy):
“John” – Chronic Heel Pain That Wouldn’t Quit – John, a man in his 40s, came to Unpain Clinic after suffering heel pain for two years. He had chronic plantar fasciitis, and every morning was a painful ordeal – getting out of bed and taking those first steps felt like walking on glass. John’s pain started as a mild ache in his heel that he tried to ignore, but it gradually worsened to the point that it hurt even during normal daily activities. He had tried what seemed like everything: rest, nightly stretching, expensive orthotic insoles, and multiple cortisone shots in his heel. The cortisone injections gave only brief relief, and the pain always crept back within weeks. By the time he visited us, John was frustrated and starting to think he’d “just have to live with it.”
During John’s initial assessment, we took a full history and then did a head-to-toe evaluation (because often foot pain isn’t just about the foot). We discovered tight calf muscles and some scar tissue adhesions in his lower calf/Achilles area that were contributing to his heel problem. John’s ankles were also quite stiff. These issues were putting extra strain on his plantar fascia (the arch tendon in the foot). In other words, his heel pain was a symptom of a larger chain of dysfunction – tight calves, limited ankle motion, and resulting micro-tears in the fascia that never got to heal.
We discussed a treatment plan with John that involved focused shockwave therapy on his foot and calf, some manual therapy to release the calf and foot tissues, and a set of stretches and strength exercises for his calves and feet. John came in for weekly sessions. After just a few shockwave sessions, John noticed he could get out of bed with far less pain – those first steps in the morning were no longer excruciating. Over the course of about 5 sessions, combined with him diligently doing his home exercises, John improved dramatically. By the end of his treatment course, he was about 80% pain-free and could enjoy his evening walks again without discomfort. Best of all, a couple of months later, John reported he even returned to light jogging – something that had felt impossible for years.
John’s story shows that chronic pain, even after two years, was not something he had to just accept. By addressing the root causes (in his case, calf tightness and tissue health) with the right therapies (shockwave, etc.), he finally found relief. He went from thinking “this pain is normal for me” to realizing pain-free living was possible. This kind of success story is why we emphasize not ignoring pain that isn’t improving. There is often an answer, and we’re here to help you find it.
(Individual results can vary, of course. John’s outcome of 80% pain reduction and return to jogging is fantastic, but not everyone will respond the same. However, most patients with similar chronic conditions do report significant improvements in pain and function with our approach, and many are able to resume activities they love.)
Whether you’re currently getting treatment or still in the “wait and see” mode, there are some simple at-home measures that can help manage pain and support your recovery. These tips apply generally to musculoskeletal pain and soreness, and they’re safe to do on your own:
Keep Moving (Gently): It might be tempting to rest completely when you’re in pain, but in most cases movement is helpful – as long as it’s gentle and not aggravating the injury. Light activity keeps blood flowing to tissues and prevents stiffness. For example, if your muscles are sore after exercise, doing a light walk or easy stretching can actually alleviate the soreness faster than just lying still. If you have shoulder pain, gentle pendulum arm swings or range-of-motion exercises (within pain-free limits) keep the joint from freezing up. Listen to your body: you don’t want to push into sharp pain, but mild discomfort that eases as you move is okay. The key is relative rest – stay active but avoid high-intensity or painful motions until you heal. Movement signals your body to continue healing and also maintains your strength and flexibility.
Use Ice or Heat Appropriately: For a fresh injury (within the first 48 hours, especially if swelling), icing for 10-15 minutes at a time can reduce excessive inflammation. Ice can numb pain temporarily as well. After the initial phase, or for chronic aches, many people find heat more soothing – heat increases circulation, eases muscle tension, and is great for that “stiff, achy” feeling (think of a warm shower or heating pad on a tight lower back in the morning). For post-exercise muscle soreness or after a therapy session, a bit of soreness for a day or two is normal and even a sign that healing is underway. You can use an ice pack on particularly sore spots if needed to dull the ache. One caveat: avoid over-relying on anti-inflammatory medications without guidance. A little inflammation is part of the healing process, so routinely popping NSAIDs for soreness might actually slow your muscle recovery. It’s fine to use them if pain is limiting, but if you can manage with ice, heat, or Tylenol, that’s often preferable in the immediate post-injury period. And never apply heat to a new acute injury that’s swollen – stick to ice initially in that case.
Optimize Your Ergonomics & Support: Sometimes pain is exacerbated by our daily habits and environment. Small changes can make a big difference. If you have back or neck pain and spend a lot of time at a desk, check your setup – an ergonomic chair and proper desk height can reduce strain on your spine. Use lumbar support if needed. For knee or foot pain, consider your footwear: supportive shoes or orthotic insoles can alleviate stress on joints (for instance, good arch support can help plantar fasciitis). If a brace or support was recommended (like a wrist brace for tendonitis or a knee sleeve for stability), use it as directed – these can provide relief and protect the area during healing. Even at home, think about your posture during routine tasks: keep objects you use often at a comfortable reach to avoid repetitive twisting, use assistive devices (like a grabber or step stool) if bending or reaching is painful, and so on. Making your environment “pain-friendly” can prevent flare-ups.
Stay Hydrated and Nourished: It might sound unrelated, but hydration and nutrition play a role in how well you recover. Dehydration can increase muscle cramps and fatigue. Drink plenty of water throughout the day, especially if you’re healing from an injury – your tissues need water to stay pliable and to transport nutrients. Speaking of nutrients, ensure you’re eating a balanced diet with adequate protein, healthy fats, and vitamins/minerals. Protein is crucial for tissue repair (aim for sources like lean meats, fish, beans, or protein-rich plant foods). Micronutrients like vitamin C, vitamin D, and magnesium are also important in muscle and joint health. You don’t necessarily need fancy supplements unless advised, but do focus on whole foods: plenty of fruits, veggies, lean protein, and whole grains give your body the building blocks to heal. Think of it this way: you wouldn’t try to build a house without materials; similarly, your body needs raw materials to rebuild injured tissues. Lastly, if weight is a factor in your joint pain (like knee or hip arthritis), gradual weight management through diet can reduce load on your joints – even a few pounds can make a difference in pain levels.
Prioritize Rest & Sleep: While movement is good, your body also needs adequate rest. Pain often spikes when we overdo activities without enough recovery. Incorporate rest days if you’re very active. And don’t underestimate sleep – it is during deep sleep that our body releases growth hormone and conducts much of its repair work. Chronic lack of sleep can lower your pain tolerance and slow healing. If pain is interfering with sleep, let your provider know – sometimes adjusting your pain management at night or using pillows to support your body (like a pillow between the knees for back/hip pain, or under your arm for shoulder pain) can improve comfort at night. Finding a comfortable sleeping position is key; for example, those with back pain often do well lying on their back with a pillow under the knees, or on the side with pillow between knees. Good sleep hygiene (dark room, no screens before bed, maybe a warm bath to relax) can also help you get the rest you need for recovery.
Finally, always follow the personalized instructions given by your healthcare provider or physiotherapist. They know the specifics of your condition. If you’re between appointments, doing your “homework” exercises and self-care measures can significantly speed up your progress. But also, don’t push through severe pain in the name of therapy – if something really provokes your pain, ease up and consult your therapist on modifications. Recovery is about finding the right balance of activity and rest. With the right at-home care complementing your in-clinic treatments, you’ll be on your way to healing while also learning how to manage and prevent pain in the future.
Yes – to a degree. If you’re feeling muscle soreness a day or two after exercise, especially a new or intense workout, that’s usually normal. This delayed soreness (DOMS) typically peaks 24-72 hours post-exercise and then subsides. It should feel like a general achy or tight sensation in the muscles you worked, not sharp pain. Normal soreness also improves with light movement and stretching. However, sharp or sudden pain during exercise is not normal, and pain that causes you to limp or that persists more than a few days may indicate an injury. One rule: soreness is usually bilateral (both sides) and in muscles, whereas an injury often hurts more on one side or in a joint. If you’re unsure, treat it with rest and gentle stretching; if it’s an injury, it likely won’t improve or might get worse with use, in which case see a professional.
It can be tricky, but there are tell-tale signs. Muscle soreness (DOMS) usually begins hours after activity (not immediately), peaks in a day or two, and feels like a dull ache or tenderness in the muscles. You might have stiffness but still have full range of motion, just with some discomfort. Muscle injury (strain) typically causes immediate pain – you might feel a sudden “pull,” sharp stab, or even a pop during the activity. The pain is more localized; you can often point to it. With an injury, the muscle may be weak (for example, a hamstring strain makes it hard to walk or bend the knee without pain) and there can be swelling or bruising. Soreness tends to improve each day, whereas an injury may not – or could worsen, especially if you don’t rest it. Also, soreness is usually symmetrical and from exercise overload, whereas injuries often happen from a specific event (lifting something too heavy, sudden movements, etc.). If in doubt, consider the timing (during vs. after exercise), the quality of pain (sharp vs. dull), and associated symptoms (weakness, swelling = likely injury). When in doubt, get it checked out – better to have a strain treated early than to push through and make it worse.
Nerve pain and muscle pain feel quite different. Muscle pain (and other soft-tissue pain) is often described as aching, throbbing, or tight. It tends to stay in one area (e.g. around a joint or in a specific muscle group). Nerve pain, by contrast, is often described with words like burning, tingling, shooting, electric, or numb. It can cause “pins-and-needles” sensations or a feeling of heat or electric shocks. Nerve pain also often radiates – for instance, a pinched nerve in your back might shoot pain or tingling down your leg (sciatica), or a nerve issue in the neck can radiate into the arm. Muscle pain usually comes from strain or injury to the muscle or surrounding tissue, whereas nerve pain results from irritation or compression of nerves. With nerve pain, you might also notice numb patches or muscle weakness in the area the nerve supplies (for example, a pinched nerve in the wrist causing weak grip, or in the leg causing foot drop). Muscle pain typically improves with rest and gentle stretching of the muscle. Nerve pain might improve with movements that take pressure off the nerve (like certain positions), but often needs specific treatments (nerve glides, traction, or addressing the root cause like a disc or inflammation). If you have symptoms like tingling/numbness or shooting pain, it’s likely nerve-related and you should see a healthcare provider. They can determine what’s pressing on that nerve and how to relieve it.
Not too long. A common guideline is: if you have pain that has not improved at all after about 10–14 days of rest and self-care, or pain that starts to improve but then comes back and lingers beyond a few weeks, you should see a physiotherapist (or doctor) for evaluation. Certainly, if pain is getting worse or you’re accumulating new symptoms (like more swelling or weakness), don’t wait – get help right away. Minor strains often feel noticeably better within one to two weeks. So, if you’re at the two-week mark with little to no progress, a physio can help pinpoint why it’s not healing and start treatment. For pain that is immediately severe or limiting (say you can’t put weight on your leg, or pain is a 9/10), you might seek help within 24-48 hours rather than “wait and see.” In short: listen to your body. Waiting a week for a mild issue is reasonable; waiting a month while in pain every day is not advisable. Early physiotherapy has been shown to reduce the need for medications, injections, or more invasive treatments in many cases. Plus, you’ll likely recover faster with guidance. When in doubt, it’s better to err on the side of an earlier appointment – even if the pain ends up resolving, you lose nothing by getting expert advice. And if it doesn’t resolve, you’ll be glad you didn’t delay.
No, not usually. In many regions (including here in [Your Country/Province/State]), physiotherapists are primary contact practitioners, meaning you can book an appointment directly without a physician’s referral. At Unpain Clinic, you can self-refer – just contact us or book online. That said, some insurance plans require a doctor’s note for reimbursement, so it’s wise to check your specific benefits. But for the most part, you are free to see a physio on your own. We are trained to assess if your pain is musculoskeletal and treatable with physiotherapy. If during our assessment we find “red flags” that suggest something outside our scope, we will refer you to a doctor or specialist accordingly. So you can come straight to us, and we’ll guide your next steps in care. This often saves time versus waiting for a GP visit just to get a referral.
In many cases, yes. Physiotherapy is commonly covered under extended health benefit plans and private insurance. If you have workplace benefits or personal health insurance, check the section for “physical therapy” or “physiotherapist services.” At Unpain Clinic, our physiotherapists are licensed, so treatments (including specialized ones like shockwave therapy) can be billed under physiotherapy coverage. Most plans cover a certain amount per year (for example, $500 or a set number of visits). Provincial health plans (like Alberta Health) may not cover physio in private clinics except in specific circumstances, but some public coverage exists if referred in hospital settings. We also offer direct billing to many insurers to simplify the process for you. If you’re unsure about coverage, our administrative team can help verify your benefits. Don’t let cost be a barrier – we’ll work with you to maximize whatever coverage you have, and we’re upfront about fees. Many patients consider it an investment in getting their life back from pain. And compared to the cost of long-term pain (like medications, lost work, potential surgeries), physiotherapy is often very cost-effective.
This depends on the condition, but many patients start to notice some relief within the first 3–5 sessions of treatment. For acute pains or recent injuries, you might only need a handful of sessions over a few weeks to get back to normal. For chronic or complex pain, it often takes longer – perhaps 6-10 sessions (spaced out once a week or so), with continued exercises at home. At Unpain Clinic, our typical shockwave therapy course, for example, is 3 sessions about a week apart for many issues, followed by a re-evaluation. A lot of people report feeling at least some improvement (like decreased pain intensity or increased mobility) after the first one or two sessions, but lasting change usually requires completing the full course and then giving the body a few weeks to fully heal. Keep in mind, healing continues even between sessions and after sessions end – for instance, shockwave’s regenerative effects can unfold over several weeks. We will tailor the number of treatments to your response; if you’re doing great, we won’t over-treat. If you need more, we’ll discuss that too. Our goal is to discharge you as soon as you’re better and armed with self-management tools. In summary, expect a few weeks of consistent therapy for notable improvements, and in the meantime, we aim to reduce your pain and improve function a bit more each visit. Patience is key, but we won’t keep you guessing – we continuously monitor progress and set tangible goals so you know you’re on the right track.
Pain is a universal experience – but knowing when pain is a normal part of life and when it’s a sign to get help can make all the difference in your health. “Normal” pain (like short-lived muscle soreness or mild strains) tends to improve on its own with rest, gentle movement, and time. It’s your body saying “I worked hard, but I’ll be okay.” Problematic pain, on the other hand, is your body saying “I need help – something isn’t right.” That includes pain that’s intense, persistent, or comes with troubling symptoms like numbness or significant loss of function. In those cases, the smartest move is to consult a professional, such as a physiotherapist, who can assess why you’re hurting and address the root cause.
We’ve seen that early intervention can shorten the life of your pain, prevent chronic issues, and get you back to the activities you love. Whether it’s through innovative treatments like shockwave therapy or fundamental approaches like targeted exercise and manual therapy, there are many ways to treat pain and promote true healing. The key is not to ignore the signals your body gives. As we like to say at Unpain Clinic: don’t just ask “Where does it hurt?” – ask “Why does it hurt?” Find that answer, and you’re on your way to lasting relief.
If you’re dealing with pain and unsure if it’s “normal” soreness or something more, we’re here to help guide you. Often, a professional evaluation can give you peace of mind – either by reassuring you that it’s minor and will heal, or by outlining a plan to fix the underlying problem. Life is too short to live in pain. You deserve to move freely and feel like yourself again.
So, if you’ve been putting up with pain that isn’t going away, consider this your gentle nudge. Listen to your body. Don’t wait until pain has hijacked your life. A consultation or initial assessment can provide clarity and a path forward. You might be amazed how much better you can feel with the right approach – many of our patients say, “I wish I hadn’t waited so long to do this.”
Remember: while pain may be common, suffering in silence is not necessary. There’s a lot we can do to help, and there’s a lot you can do for yourself with the right knowledge and support. Let’s work together to turn “managing” pain into truly overcoming it.
Book Your Initial Assessment NowAt Unpain Clinic, we don’t just ask “Where does it hurt?” — we uncover “Why does it hurt?”
If you’ve been frustrated by the cycle of “try everything, feel nothing,” this assessment is for you. We take a whole-body approach so you leave with clarity, not more questions.
✅ What’s Included
Comprehensive history & goal setting
Orthopedic & muscle testing (head-to-toe)
Motion analysis
Imaging decisions (if needed)
Pain pattern mapping
Personalized treatment roadmap
Benefit guidance
🕑 Important Details
60 minutes, assessment only
No treatment in this visit
👩⚕️ Who You’ll See
A licensed Registered Physiotherapist or Chiropractor
🔜 What Happens Next
If you’re a fit, we schedule your first treatment and start executing your plan.
🌟 Why Choose Unpain Clinic
Whole-body assessment, not symptom-chasing
Root-cause focus, not temporary relief
Non-invasive where possible
No long-term upsells — just honest, effective care
🎯 Outcome
You’ll walk out knowing:
What’s wrong
Why it hurts
The fastest path to fix it
Author: Uran Berisha, BSc PT, RMT, Shockwave Expert
1. Cheung, K., Hume, P., & Maxwell, L. (2003). Delayed onset muscle soreness: treatment strategies and performance factors. Sports Med, 33(2), 145-164.
2. Old Injury Pain Coming Back? Move Better This New Year – Unpain Clinic (2023) – “Any soreness typically subsides within 24–48 hours. We actually consider mild soreness a sign that the body is responding appropriately.”
3. Marchettini, P. et al. (2006). Painful Peripheral Neuropathies. Curr Neuropharmacol, 4(3), 175–181. “Pins and needles, burning, cramping mixed with numbness, and tingling are the wording most used by patients [with neuropathic pain]… Nociceptive pain instead is most often described as aching, deep and dull.”
4. Treede, R-D. et al. (2019). IASP Classification of Chronic Pain for ICD-11. Pain, 160(1), 19–27. “Chronic pain is defined as pain that persists or recurs for more than 3 months.”
5. U.S. Pain Foundation – Statistic (Sep 25, 2023). “Between 28% and 61% of people develop chronic pain after they experience acute pain from certain types of injuries or surgery.”
6. Ojha, H. A. et al. (2016). Timing of Physical Therapy Initiation for Musculoskeletal Disorders: A Systematic Review. JOSPT, 46(2), 56–70. “Several studies suggest that early, compared with delayed, initiation of physical therapy…may decrease health costs and improve outcomes… Early PT was associated with decreased opioid prescriptions, imaging, and surgeries without compromising results.”
7. Unpain Clinic Podcast – Pain and Beyond (Episode #15): Berisha, U. (Host). “Pain is not the problem—it’s a signal. Ignoring it or treating only the symptom is like putting tape over a flashing ‘check engine’ light… the real issue is still there, getting worse.”
8. UnityPoint Health – Jessica Thomas, PA-C. Should I Still See a Doctor if My Pain Goes Away? (UnityPoint Health, 2022). “Acute pain lasts anywhere from three days to three months… Most acute pain that’s not severe – especially muscular or skeletal – improves in one or two weeks and won’t require medical intervention… However, if pain is severe, limiting, suddenly changes or becomes worse, make an appointment with your doctor.”
9. Unlock Pain Relief: How Shockwave Therapy Transforms Healing – Unpain Clinic (2024). “Shockwave therapy…uses targeted sound waves to stimulate your body’s natural healing processes… It helps break down scar tissue and adhesions, improve circulation, and trigger your body’s healing response.”
10.Unlock Pain Relief: How Shockwave Therapy Transforms Healing – Unpain Clinic (2024). “EMTT…alongside shockwave to further reduce inflammation and pain…modulate inflammation and support tissue repair at a cellular level.”
11. Unlock Pain Relief: How Shockwave Therapy Transforms Healing – Unpain Clinic (2024). “Chronic pain often causes the nervous system to become over-sensitive… By incorporating pain education and nerve desensitization methods, we help break the cycle of pain amplification.”
12. Unlock Pain Relief: How Shockwave Therapy Transforms Healing – Unpain Clinic (2024). “Our physiotherapists and chiropractors use techniques like joint mobilization and soft tissue release to improve joint alignment and muscle flexibility… Loosening tight tissues and correcting alignment helps relieve strain on the injured area and primes your body to respond better to shockwave and exercise.”
13. Unlock Pain Relief: How Shockwave Therapy Transforms Healing – Unpain Clinic (2024). “Targeted Exercise & Rehab… stretching tight areas and strengthening weak links in your body… By correcting these underlying weaknesses, exercise therapy helps maintain your results long after the treatments end.”
14. Unlock Pain Relief: How Shockwave Therapy Transforms Healing – Unpain Clinic (2024). John’s Case Example – “After a few shockwave sessions… he could get out of bed with far less pain… By the end of his treatment, he was about 80% pain-free and could enjoy walks again… months later, returned to light jogging.”
15. Physiopedia – Red Flags in Spinal Conditions. “Constant pain (unchanging over 24h)… Severe night pain (pain that wakes the patient or is worse when lying down) are considered red flags indicating possible serious pathology.”
16. Unpain Clinic – Shockwave Therapy FAQ. “Shockwave can cause muscle soreness similar to a good workout (DOMS) that can last for a few days – this is a normal temporary inflammatory response as part of healing.”
17.Unlock Pain Relief: How Shockwave Therapy Transforms Healing – Unpain Clinic (2024). “Shockwave therapy can leave the area a bit sore or swollen for a day or two – this is normal and a sign that healing is underway. You can apply ice for 10-15 minutes if needed to ease soreness, but avoid overusing anti-inflammatories unless advised (since a bit of inflammation is part of healing).”
18. Unlock Pain Relief: How Shockwave Therapy Transforms Healing – Unpain Clinic (2024). “Drinking plenty of water and maintaining a balanced diet can support tissue healing. Your body needs hydration and nutrients (protein, vitamins) to repair tissues – like giving your ‘construction crew’ the materials they need.”
19. Unlock Pain Relief: How Shockwave Therapy Transforms Healing – Unpain Clinic (2024). “Ergonomics and Support: depending on your condition, using supportive devices at home might help. Proper footwear or insoles can support a healing foot injury, or an ergonomic chair can reduce strain if you have back pain. Follow any specific advice your therapist gives about bracing or supports.”
