When recovering from an injury or managing a chronic condition, it’s important to know how much discomfort is acceptable during exercise and daily activities. The 4/10 pain rule is a simple guideline to help you stay active safely while protecting your healing tissues.

The rule is simple: • Pain levels of 0-4 out of 10 during exercise are generally acceptable • Pain levels of 5/10 or higher mean you should stop or modify the activity • Your pain should return to baseline levels within 2 hours of finishing exercise

0/10: No pain at all 

1-2/10: Minimal discomfort, barely noticeable

3-4/10: Mild to moderate discomfort that you’re aware of but can easily continue with

5/10: Moderate pain that makes you want to stop

6-10/10: Significant pain that you should not exercise through

• Monitor your pain levels throughout the activity

• It’s okay to feel some discomfort (up to 4/10)

• If pain reaches 5/10 or higher, stop and rest

• Try modifying the exercise (less weight, fewer repetitions, smaller range of movement)

• Some increase in symptoms immediately after is normal

• Pain should settle back to your usual levels within 2 hours

• If pain is significantly worse the next day, you may have overdone it

• Movement promotes healing and prevents stiffness

• Complete rest often leads to weakness and prolonged recovery

• Your tissues need gentle stress to heal stronger

• Activity helps maintain your fitness and mood

• It may cause further tissue damage

• It can increase inflammation and delay healing

• It may lead to compensatory movement patterns

• It can increase fear and anxiety around movement

• Sharp, shooting, or electric-like pain

• Pain that gets progressively worse during exercise

• Numbness or tingling

• Significant swelling or heat

• Loss of strength or control

• Dizziness or feeling unwell

• Begin with gentle movements and gradually increase intensity

• It’s better to do too little than too much initially

• Some days you’ll feel better than others – adjust accordingly

• Don’t push through “bad days”

• Keep a note of what activities you can do pain-free

• Notice improvements in your tolerance over time

• Tell me about any significant changes in your pain patterns

• Don’t suffer in silence if you’re struggling

The 4/10 rule is a guideline, not a strict rule. Everyone’s pain experience is different, and what matters most is how YOUR body responds. When in doubt, err on the side of caution and contact me for advice.