It just started
It keeps coming back
I’m not sure if I should train
I’m ready to get it checked✓ More like expected soreness
- Shows up after a new or harder workout
- Improves with light movement and warm-up
- Feels general across worked muscles
- Gradually clears with rest and recovery
EVERYDAY ATHLETE
PUSH THROUGH
OR STOP?
When something hurts, knowing what to do next isn’t always obvious.
Know what to notice—and choose a smarter next step for your body and your goals.
START HERE
WHAT BEST DESCRIBES WHAT’S HAPPENING?
KNOW WHEN TO PAUSE
PAUSE AND PAY ATTENTION.
Stop activity and seek appropriate care if something feels serious, is getting worse or changes how your body functions.
▲ Major swelling or bruising▲ Numbness or tingling▲ Inability to bear weight▲ Severe or worsening pain▲ Instability or giving way▲ Symptoms after a head impact
READ THE SIGNALS
SORENESS—OR A SIGN TO SLOW DOWN?
△ Worth pausing to investigate
- Begins during a specific movement or incident
- Changes your form or how you move
- Feels sharp, localized or concentrated in a joint
- Persists, worsens or repeatedly returns
These patterns provide context, not a diagnosis. If you are concerned, consult an appropriate healthcare professional.
A SIMPLE WAY FORWARD
STOP. CHECK. CHOOSE.
STOP
Pause long enough to notice what is happening.
CHECK
Ask what changed, what you feel and whether movement is affected.
CHOOSE
Continue carefully, modify, stop for the day or seek guidance.
RECOVERY ISN’T QUITTING.
CHANGING THE PLAN
IS STILL TRAINING.
Smarter adjustments today can help you stay consistent tomorrow. Modification is a strategy—not a setback.
Reduce the loadChange the movementShorten the sessionTrain something elseTake a recovery day
WHEN IT KEEPS COMING BACK
NOTICE THE PATTERN
BEFORE THE NEXT FLARE-UP.
Track what you feel, what you do and what changes it. Patterns help you make better choices—and bring better information to a professional.
Download the Pain Pattern Tracker
YOUR NEXT STEP
READY TO GET IT CHECKED?
These are common starting points—not a diagnosis. Tap any one to see what it’s good for.
Primary Care
A good place to start when you’re unsure where to go.
Best for
- Symptoms that are difficult to categorize
- Pain combined with other health concerns
- Coordinating referrals or imaging
Referral typically needed?
Usually not needed — most plans let you book directly.
What to expect at the first visit
A general assessment, questions about your health history, and referrals or imaging if they’re warranted.
Sports Medicine
Activity-related pain, injuries and return-to-training guidance.
Best for
- Pain caused or aggravated by sport
- Recurring injuries
- Questions about returning to activity
Referral typically needed?
Sometimes — some clinics take self-referrals, others want one from primary care.
What to expect at the first visit
An injury and movement assessment focused on your sport, plus a plan for training and return.
Physical Therapy
Movement, strength, mobility and rehabilitation.
Best for
- Pain that changes how you move
- Rebuilding strength after an injury
- Recurring mobility or movement limitations
Referral typically needed?
Varies by state and plan — many allow direct access, some require a referral.
What to expect at the first visit
A movement evaluation, hands-on assessment, and an exercise program you progress over time.
Athletic Trainer
On-the-ground injury evaluation and activity modification.
Best for
- School, club or organized-team athletes
- Immediate guidance during training or competition
- Return-to-play planning
Referral typically needed?
Not needed — if your team or school has one, go straight to them.
What to expect at the first visit
An on-site evaluation, immediate activity modifications, and help coordinating further care.
Pharmacist
Medication and pain-relief guidance.
Best for
- Choosing an OTC or topical product
- Checking interactions or overlapping ingredients
- Understanding how medications may affect training
- Clean-sport or banned-substance questions
Referral typically needed?
Never needed — ask a pharmacist any time, no appointment.
What to expect at the first visit
A conversation about what you’re taking, what you’re considering, and what fits your situation.
BEFORE YOU REACH FOR SOMETHING FOR THE PAIN
PAIN RELIEF ISN’T
ONE-SIZE-FITS-ALL.
What works depends on where you hurt, what may be causing it, your medications and how you intend to use the product.
Explore Topicals
KNOW MORE. MOVE SMARTER.
THE QUESTIONS ATHLETES ASK
WHEN SOMETHING HURTS.
RECOVERY
Is This Normal Post-Workout Soreness?
Read Article →
RECURRING PAIN
Why Does the Same Pain Keep Coming Back?
Read Article →TRAINING
Should I Work Out When Something Hurts?
Read Article →MINDSET
Why Pushing Through Isn’t a Recovery Plan
Read Article →MODIFY
What Does Modifying a Workout Look Like?
Read Article →
NEXT STEP
When Is It Time to Get an Injury Checked?
Read Article →YOU DON’T HAVE TO GUESS
YOUR WAY THROUGH PAIN.
Start with what you’re noticing. We’ll help you find a smarter next step.