Mistakes People Make When Dealing with Pain

Read Time: ~5 minutes

Hey there!

Most people think pain is simple: something hurts, so you rest it, take some ibuprofen, and wait it out.

But in reality, I see the same mistakes over and over again - things that actually slow healing or make the pain last longer than it should.

Here are the most common ones (and what to do instead).

Mistake #1: Completely Resting the Injury

Why it’s a problem:

• Too much rest causes muscles to weaken and joints to stiffen.

• Your brain can actually become more sensitive to pain signals when you avoid movement completely.

What to do instead:

• Stay active, but keep movements gentle.

• Example: If your knee hurts, go for a short walk at a comfortable pace instead of lying on the couch all day.

• Choose movements that don’t spike pain — this keeps blood flowing and tissues healthier.

Mistake #2: Pushing Through the Pain

Why it’s a problem:

• Forcing through sharp or lingering pain can worsen the injury.

• Compensating (like limping or twisting awkwardly) often creates new problems in other joints.

• Pain doesn’t always show up right away — it can take hours (or even the next day) for your body to react.

What to do instead:

• Use the “2 out of 10 rule”: mild discomfort is okay, but anything more should be avoided.

• Start with pain-free variations (like cycling instead of running or wall push-ups instead of floor push-ups), then slowly work back into the original movement as your body tolerates it.

• A good guide: if pain spikes during the activity or increases significantly within 24 hours afterward, that’s a sign you did too much and need to scale back.

Mistake #3: Overusing Painkillers

Why it’s a problem:

• They can interfere with healing by making the healed tissue weaker, leaving you more vulnerable to future injuries.

• They make you feel “artificially good,” tempting you to overdo it.

• Regular use can cause stomach irritation or ulcers, kidney stress, higher blood pressure, and even increased risk of heart problems.

What to do instead:

• Treat them as a short-term aid, not the plan.

• Use movement, ice/heat, or light activity as your first line of defense.

• If you do take them, keep it minimal and only as needed.

Mistake #4: Ignoring the Root Cause

Why it’s a problem:

• Pain is often just a signal — the real issue may be stiffness, weakness, or poor movement patterns.

• Sometimes pain shows up for minor reasons and goes away on its own in a few days.

• But if the same pain keeps coming back, or if it lasts more than a week, that’s usually a sign something deeper needs to be addressed.

• If you only chase pain relief without fixing the cause, the problem usually returns (sometimes worse).

What to do instead:
When pain lingers, I look at it through three lenses:

1. Mobility: Does that joint — and the joints above and below it — move the way they should?

2. Stability: Do you have enough strength and control in that area (and in the areas above and below it)?

3. Tissue quality: Is the soft tissue (muscles, fascia) contributing to the pain?

Most recurring pain can be traced back to one of these three. For example:

• Low back pain often ties to hip stiffness (mobility), weak core muscles (stability), or tight lumbar paraspinals (tissue quality).

• Shoulder pain can link to limited shoulder range of motion (mobility), poor scapular control (stability), or trigger points in the rotator cuff (tissue quality).

If pain keeps repeating or sticks around longer than a week, it’s worth getting assessed and working on the underlying mobility, stability, or tissue quality—not just masking the pain.

Mistake #5: Not Giving It Enough Time

Why it’s a problem:

• Most people expect pain to disappear in a few days. But many issues heal slowly.

• When progress isn’t immediate, it’s easy to get frustrated, quit the plan, or bounce from one “quick fix” to another.

What to do instead:

• Remember: muscles can change in weeks, but tendons, joints, and chronic issues often take months.

• A good rule: if you’re making steady (even small) progress over 6–12 weeks, you’re on the right track.

• Be consistent and give your body time to adapt—the biggest mistake is stopping just when things are about to improve.

The Way I Tell My Patients To Deal with Pain

The best approach isn’t total rest or pushing through. It’s to move as much as you can without making the pain worse.

From there, the goal is to gradually increase what the area can handle (strength and stability) until daily life is pain-free. Soft tissue work can help speed up the process, but remember it still takes time to see long-term change (usually weeks to months).

Someone actually asked in the comments about Achilles tendonitis, so here’s how this applies in that case:

• Keep moving: If you tell me walking bothers it, I would say to start by walking about ¼ of the distance you normally would and use the 2/10 pain rule. If your pain stays at a 2/10 or less during the walk and over the next 24 hours, you can keep that distance or slowly increase it. Also pay attention to how often you’re walking (if pain slowly builds over time, reduce how frequently you go).

• Build strength: Begin with standing heel raises on flat ground, following the same 2/10 rule. Over time, progress by lowering your heels off a small step or incline to increase the stretch at the bottom. This gradually builds the tendon’s ability to handle more load.

• Work on tissue quality: Try smashing the calf, hamstring, and bottom of the foot with a lacrosse ball or foam roller. This can reduce tension in the tissues that feed into the Achilles and help it tolerate load better. I like to do this daily (unless it makes pain worse).

• Be patient: Tendons heal slower than muscles. For many people, this process can take 8–12 weeks or longer, depending on how irritated the tendon is and how consistently you work at it.

The same framework works for most painful areas: move what you can, build stability, and improve tissue quality until everyday life feels normal again.

Where to Go From Here

If you’ve been dealing with pain and want some help sorting it out, I’d be glad to talk with you. We can go over what might be causing it and what steps you can take to feel better.

I do have a few coaching spots open right now, so we can chat about that if it seems like a good fit—but even if you’re not interested in coaching, I’m still happy to take your call and point you in the right direction.

What’s Coming Next?

You get to decide. What would you like to learn more about?

Wrap Up

That’s it for today. Thanks for reading and taking steps to move better. Remember, pain is common, but how you handle it makes all the difference.

Talk soon!

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

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