If you’ve tried “everything” and still hurt...you’re not alone.
You’ve done the physical therapy.
You’ve seen the chiropractor.
You’ve rested, stretched, foam-rolled, meditated.
And yet...the pain lingers. Maybe even flares up worse when you try to exercise.
It’s frustrating. It’s confusing. And worst of all, it makes you wonder:
“Is there something wrong with me?”
Let’s clear that up.
Pain ≠ Damage
One of the most important truths I teach my clients is this:
Pain is not a direct indicator of damage.
You can have:
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Pain without injury
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Injury without pain
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Or pain that continues long after tissues have healed
In many chronic cases, what you’re feeling isn’t structural damage—it’s nervous system sensitivity. Like a smoke alarm that keeps going off even after the fire is out.
“Sore but Safe”: Understanding Pain Sensitivity
If your pain shows up during movement but doesn't escalate wildly or last for days, it may be “sore but safe.”
That means:
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The movement is not causing further injury
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The discomfort is more about sensitivity than harm
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Avoidance can actually reinforce the problem
Pain is your body’s alarm system. But just like an overly sensitive car alarm, it sometimes needs to be retrained, not avoided.
The Traffic Light System: Your New Pain Guide
Here’s how we monitor discomfort in training or rehab:
Green Light (0–3/10 pain)
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Safe to proceed
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No need to modify
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Keep building confidence and strength
Yellow Light (4–6/10 pain)
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OK if it settles by the next day
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Ask yourself: “Am I OK with this?”
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Scale down back into the green zone if it ramps up or lingers
Red Light (7+/10 pain)
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Time to regress to yellow or green
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No benefit in pushing through
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Let’s find a better entry point
So... What’s the Fix?
The answer isn’t more foam rolling, more adjustments, or more rest.
The answer is a smart, progressive, and personalized strength program that:
Respects your current tolerance
Builds tissue capacity over time
Trains your nervous system to feel safe under load again
Pain doesn’t mean you’re fragile. It means you need the right entry point and a plan to move forward — slowly, consistently, and with support.
Ready to train smarter?
Let’s build the strength foundation your body’s been asking for — one rep at a time.
Schedule your free consult with the link in the top right of your screen
Dr. Luke Bergner
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