We’re about a month into the new year, and if you came out of the gate strong with your fitness goals, there’s a good chance you’re starting to feel it.

A little knee soreness. A cranky shoulder. A low back that’s talking back after leg day.

Before you panic, take a breath.

The good news? Most aches and pains do not mean you’re injured, and they definitely don’t mean you need to stop exercising altogether.

As performance physical therapists in Wichita, we see this every January: motivated people doing great things for their health… and then worrying they’ve “messed something up” the first time discomfort shows up.

Let’s clear up some common myths and talk about how to train smart when your body isn’t feeling 100%.

Pain Does Not Automatically Mean You’re Injured

This might surprise you coming from a physical therapy clinic, but not every ache or “boo-boo” requires hands-on treatment.

Pain is a signal, not a diagnosis.

It’s your body’s way of saying something needs attention, whether that’s recovery, technique, volume, or load. In many cases, pain shows up when training ramps up faster than your tissues can adapt.

What doesn’t usually help?

Stopping all movement and waiting for things to magically improve.

The Biggest Myth: You Need to Stop Exercising to Heal

In most cases, full rest actually slows the healing process.

Movement - when done correctly - improves circulation, maintains strength, and keeps your nervous system confident. The key is learning how to modify training, not abandon it.

This skill is what allows people to stay active for decades, not just a few intense months.

Here’s how we help our patients think about modifying training, in order.

How to Modify Training When Something Doesn’t Feel Right

1. Same Movement, Different Variation

Keep the pattern. Change the setup.

If a movement bothers you, that doesn’t mean the pattern itself is off-limits.

• Back squat irritating your hips or back?

  Try a front squat, goblet squat, or heels-elevated squat.

• Barbell press not feeling great?

  Switch to dumbbells or a landmine press.

You’re still training the same movement, just with a variation your body tolerates better right now.

2. Same Movement, Change Tempo or Add Holds

Slow it down to calm things down.

Slowing the tempo or adding isometric holds can:

• Reduce joint irritation

• Improve control

• Build strength with less overall stress

This is a powerful tool when tissues are sensitive but still capable of loading.

3. Adjust Load or Range of Motion (Not Both)

This is where many people go wrong.

Choose one:

• Lighter weight through a full range of motion

  or

• Heavier weight through a shortened, pain-free range

Dropping both load and range often removes the stimulus your body needs to adapt.

4. Use Complementary Movements

Load the same muscles differently.

Examples:

• Two legs → one leg

• Barbell → dumbbells

• Overhead press → incline press

You’re still training the system—just from a slightly different angle.

5. Temporarily Remove the Exercise

This is the last option, not the first.

Even if a specific movement needs a short break, you should still be training:

• The surrounding muscles

• The opposite limb

• Related movement patterns

The answer is almost never “stop moving.”

The Real Goal: Long-Term Resilience, Not Perfect Comfort

If you want to stay active for the long haul, the goal isn’t avoiding discomfort at all costs.

It’s learning how to:

• Adapt training

• Recover well

• Progress intelligently

That’s how you stay strong, capable, and confident in your body—not just this year, but decades from now.

If you’re dealing with lingering pain, recurring flare-ups, or you’re unsure how to modify your workouts safely, a performance physical therapist can help you bridge the gap between resting and training hard.

At Natural Wellness Physiotherapy, we help active adults in Wichita and Andover keep doing the things they love—without fear, guesswork, or unnecessary downtime.

Train hard. Train smart. Stay in the game.