If you are an athlete or the parent of a high school athlete, you already know that pain shows up sooner or later. Soreness, stiffness, and the occasional ache are all part of training hard. But knowing when to push through pain and when to stop is where many athletes get stuck.
As a sports physical therapy team working with athletes in Bethesda and McLean, we see this problem every single day. Athletes often choose one of two extremes. They either ignore the pain completely and keep pushing or they shut everything down at the first sign of discomfort. Neither approach helps you perform your best or stay healthy.
There is a much better way to understand pain during training. We teach our athletes a simple and effective system that helps them stay safe, stay active, and stay on the field. It is the traffic light system for pain.
Understanding Pain Like a Traffic Light
Green Light Pain
Green light pain is mild, dull, and harmless. Sometimes your knee feels a little stiff when you start warming up or you notice a small ache when you first walk into the gym. Once you start moving, the discomfort fades. It does not change how you move and your body feels the same or even better the next day.
If this sounds familiar, you are good to keep training. This type of pain is extremely common in active athletes and often improves with movement.
Yellow Light Pain
Yellow light pain is more noticeable. It may slightly alter your movement or force you to compensate. It might get worse as you load the area or repeat certain exercises.
This is the time to modify your training rather than stopping completely. For example, if squats bother your knee at a certain depth, you might switch to split squats or use a machine based variation. You might also decrease the weight, reduce the number of reps, or shorten the range of motion.
The key is that whatever modification you choose should not make things worse during the workout or afterward.
Red Light Pain
Red light pain is a clear warning sign. This pain is sharp, intense, or unstable. It might come with tingling, catching, popping, or sudden weakness. It clearly worsens during exercise and forces you to move differently.
When you experience red light pain, you need to stop immediately and have it evaluated. Continuing to train through these symptoms can turn a small issue into a much bigger one.
The 24 Hour Rule Every Athlete Should Use
No matter what type of pain you feel, the next day is the real test. Symptoms should return to baseline or feel better within 24 hours of your workout.
If your pain is worse the next day, especially with yellow light pain, you need to modify further or choose a different exercise the next time. If symptoms continue to worsen, it is time to get assessed by a sports physical therapy specialist.
When to Seek Professional Help
If you are not sure whether your pain is green, yellow, or red light pain, or if you already know your symptoms are limiting your performance, you should have it evaluated.
Our physical therapy clinics in Bethesda and McLean work with athletes every day to help them understand their pain, train safely, and get back to the activities they love. Sports physical therapy is not just about treating injuries. It is about helping athletes stay in motion, stay strong, and stay confident.
If you or your athlete is unsure what the next step should be, we would love to help you figure it out. The right guidance can keep you out of harm’s way and help you continue progressing toward your goals.
