We hear it all the time at ARC Rehabilitation & Pilates:
“I’ve been told to keep moving—but what if it hurts?”

Pain can be confusing, especially when you're recovering from an injury or managing a long-standing issue. One moment you’re motivated to get moving, and the next, you're worried that even a walk around the block might make things worse.

The good news? Movement is often one of the best things you can do. But there are a few key things to understand first.

Let’s break it down.

Q: Should I completely avoid exercise if something hurts?
Not necessarily. While some types of pain mean “stop,” other types are part of the body’s natural recovery process. The key is knowing the difference between discomfort that’s okay—and pain that’s a warning sign.

At ARC, our team (led by some of the best physiotherapists in Ballina) helps you learn what’s safe and how to listen to your body without fear.

Q: How do I know if the pain I feel is “normal” or a red flag?
A dull ache during rehab exercises is often expected—especially if you’re strengthening muscles that haven’t worked properly in a while. Sharp, stabbing, or worsening pain, on the other hand, usually signals something’s not quite right.

Our job is to guide you through what’s normal and adjust your plan when needed so you keep progressing safely.

Q: What happens if I ignore the pain and just push through?
Doing too much too soon can backfire. It might set your recovery back or cause new problems elsewhere in the body. We see this a lot with people returning to sport or exercise after time off—they feel better for a few days, then the pain comes roaring back.

With expert support, you don’t have to guess when it’s safe to level up. We’ll help you move at the right pace for your body.

Q: Can gentle movement actually reduce pain?
Yes, and in many cases, that’s exactly what happens. Movement improves blood flow, reduces stiffness, and helps the body release natural pain-relieving chemicals. Done correctly, exercise can support healing—not just physically, but mentally too.

This is why our approach combines rehab with guided Reformer Pilates and hands-on treatment. You’re not just getting stronger—you’re building a more resilient body overall.

Q: What’s the safest way to get started if I’ve been avoiding exercise due to pain?
Start with a proper assessment. At ARC, your first consultation allows us to understand your history, pinpoint what’s causing the pain, and build a plan that works with your body—not against it.

From there, we introduce movement gradually, adjusting things along the way to keep your progress smooth and steady.

Final Thought
Pain doesn’t always mean stop. With the right support and understanding, you can move safely, confidently, and without making things worse.

Ready to take that first step? Book your Initial Consultation with ARC today and let’s create a plan that gets you moving again—with less fear and more freedom.