I hope you've been enjoying some of this warmer weather lately! It's always nice to feel like we're coming out of the winter slump a bit.
With people getting back outside, into workouts, running, and just moving more in general, I've been seeing a lot of the same thing lately: small aches and pains that people are hoping will just go away on their own.
So today we're diving into a topic I talk about with clients all the time. When does it actually make sense to "wait it out?" And when is it probably time to get something checked out before it turns into a bigger issue?
If you're active, working out regularly, or just trying to stay consistent with your routine, chances are you've dealt with some sort of pain or symptoms before. And if you're like most people I see, your first instinct is usually:
- "I'll just give it a few days"
- "I probably just tweaked something"
- "It'll go away on its own"
And sometimes it does. But a lot of times? It doesn't. And the longer you wait, the more frustrating it can be.
1. It's Been Lingering Longer Than You Expected
Soreness after a tough workout is totally normal. But pain that's still there after a few weeks is different. If something hasn't improved (or has plateaued), your body is usually telling you that you may need to try something different. At this point, continuing to "rest and hope" often just prolongs the issue.
2. You Keep Modifying Your Workouts Around It
This is one I see all the time. You're still showing up (which is great), but now you avoid certain movements, you're constantly modifying or substituting exercises, and you're working around the pain instead of through it. Over time, this leads to compensation patterns, strength imbalances, and other areas starting to hurt. What started as a small issue turns into multiple problems.
3. It Keeps Coming Back
Maybe it goes away for a bit, then flares up again, and again, and again. This usually means the root cause was never actually addressed. You might have treated the symptoms (rest, ice, stretching) but not the why behind it, which is why it's never actually gone away for good.
The Cost of "Waiting It Out"
Waiting it out doesn't just cost you time. It can actually make things worse. When you delay addressing an issue, you build poor movement habits, other joints and muscles start compensating, and strength and mobility deficits get bigger. What could have been a 2-4 week issue can turn into something that lingers for months or even years. I see people pushing through low back pain, knee pain, shoulder injuries, and postpartum symptoms, and eventually they end up more limited than when it first started.
What Happens When You Address It Early
When you catch things early, you can usually resolve symptoms faster, avoid compensation patterns, stay consistent in your workouts, and actually fix the root cause instead of just the symptoms. Honestly, it's just way less frustrating having someone on your team helping you troubleshoot and get back to doing the things you love.
Not every ache and pain needs physical therapy. But if something is lingering, limiting your workouts, or keeps coming back, it might be time to get it checked out before it becomes a bigger problem.
Book a discovery call if this sounds like you. I'm here to help!
Exercise of the Month: Segmental Cat-Cow
This is one of my go-to exercises for clients dealing with a low back flare-up. When your back is irritated, the goal isn't to jump into aggressive stretching or loading, it's to gently reintroduce movement. Because you're on your hands and knees, you can move your spine without the full weight of gravity, which makes it a great way to loosen things up without aggravating symptoms.
How to do it:
- Start in a quadruped position (hands under shoulders, knees under hips)
- Round your spine one segment at a time, starting from your pelvis, then low back, mid back, then neck
- Reverse the motion, slowly extending from your pelvis through your spine
- Move slowly and with control (this is not a fast cat-cow)
Focus on moving one segment at a time, gentle pelvic tilting to start the motion, and staying within a comfortable, symptom-free range. Start with 8-10 slow reps. It's a simple but effective way to reduce stiffness, improve mobility, and calm down a sensitive low back.