Pain is part of training—but not all pain is the same.
As coaches and athletes, one of the hardest parts of performance is learning to tell the difference between good pain—the kind that comes from effort and growth—and bad pain—the kind that signals injury. Understanding this difference starts with learning how to communicate what you feel.
That’s where the pain scale comes in.
Why We Ask “How Bad Is It?”
If you’ve ever been asked to rate your pain from 0 to 10, it’s not just small talk. It’s a simple but powerful tool that helps coaches, athletic therapists, and practitioners decide what to do next.
- 0–3 (Green Zone): Mild or manageable. You can usually keep training, but we’ll keep an eye on it.
- 4–5 (Yellow Zone): Time to modify. We’ll find a way to get the same stimulus without stressing the sore area.
- 6+ (Red Zone): Shut it down. It’s not worth risking long-term damage.
This helps us make quick, informed decisions that keep you training safely.
Why Pain Feels Different for Everyone
Through experience—and some trial and error—I’ve learned that not everyone sees pain the same way.
Athletes come from different backgrounds and sports cultures. Some are taught to hide pain because showing it makes them look “weak.” Others think pushing through is part of being tough. And some simply haven’t been asked to think about what their pain really feels like.
That’s why I started using visual pain scales—like the charts above and below. These simple pictures give athletes something to see and relate to. One version uses faces and colours; another adds short descriptions to help athletes match their physical sensations with their emotions and limitations.
A Simple Tool for Athletes, Coaches, and Parents
Recently, one college athlete told me their pain was a “2 or 3.” We kept training. Months later, I found out it was closer to an 8. On the other hand, a younger athlete told me theirs was a “5,” but when I showed them the picture, they realized it was really a 3. That little bit of clarity completely changed how we trained that day.
Pain scales aren’t just for medical professionals—they’re communication tools.
- Coaches: use them to make smart training decisions.
- Parents: use them to check in on your child’s recovery.
- Athletes: use them to understand your body better.
If pain ever lingers or spikes above that yellow zone, it’s time to check in with a professional—your physiotherapist, chiropractor, or medical team.
Because training smart doesn’t mean avoiding pain—it means understanding it.