Afraid to Move Because of Pain? Here’s Why That’s Holding You Back
- melaniemovewell
- 18 hours ago
- 5 min read
How fear of movement after injury can worsen joint stiffness, delay recovery, and increase chronic pain risk.
Most of us have had an injury at some point, maybe a sore knee after hiking, a sprained ankle, or something more serious like a tendon tear or back strain that forced you to take time off your favourite activity. Taking time off is normal, and in the short term, rest can help. But here’s what I notice all too often: people take the “rest” part too far.
An injury or pain flare should slow you down, yes, but it shouldn’t stop you altogether.
This is what I call the Movement Paradox: the very thing your body seems to fear, moving while in pain, is often exactly what it needs to regain strength, mobility, and confidence. Avoiding movement for too long can actually make pain worse, create fear, and reduce your ability to do the things you love.
When rest drags on too long, it sets off a cycle: pain leads to avoiding movement, avoidance builds fear, and fear erodes confidence in what your body is capable of. The real goal isn’t to wait for pain to magically disappear, but to find movements you can tolerate now and gradually increase that tolerance over time. This is the path back to strength, mobility, and quality of life.
"The available evidence suggests physical activity and exercise is an intervention with few adverse events that may improve pain severity and physical function, and consequent quality of life” (Geneen, Moore, Clarke, Martin, & Colvin, 2017, p. CD011279).
Rest vs Early Mobilization
The traditional RICE method (Rest, Ice, Compression, Elevation) was once the gold standard for acute injuries. It helps control swelling and pain in the first 24–72 hours. But now, research supports transitioning to MEAT (Movement, Exercise, Analgesia, Therapy) as soon as symptoms allow.
This shift really matters, as we have learned that early, gentle movement improves blood flow, prevents stiffness, and helps tissues heal stronger. It also trains your brain and nervous system not to overreact to pain signals, which is a key factor in avoiding chronic pain.
The optimal strategy is often a blend:
Start with RICE in the first few days to manage acute inflammation.
Transition to MEAT with guided movement, gentle exercise, and professional support.
Avoid overusing NSAIDs early on, as some research suggests they may interfere with natural tissue healing.
In short, rest may start the recovery, but movement completes it.
Pain Science Made Simple
Pain is often misunderstood. It doesn’t always mean tissue damage. Think of it as your body’s alarm system, sometimes accurate, sometimes overly sensitive. Unfortunately, chronic or lingering pain can remain long after the initial insult has healed. This often reflects a nervous system that has become “on guard,” making everyday movements feel threatening even when your body is safe to move.
Research supports that a return to gentle, consistent movement tells your brain,“this is safe”. Over time, your nervous system learns to calm down, which reduces fear, stiffness, and pain. That’s why movement is medicine, not just for your muscles and joints, but for your whole nervous system.
Research shows that getting your body moving after an injury helps your muscles heal and encourages blood flow to damaged areas. Early, gentle movement can actually speed up recovery rather than slowing it down (Wang & Ni, 2021)
Common Myths That Hold People Back
Myth 1: “Rest is best for pain.” Too much rest can slow recovery and weaken muscles around joints. Gentle, controlled movement helps tissues heal and builds confidence.
Myth 2: “If it hurts, stop immediately.” Mild discomfort is often safe, but it can be tricky to tell the difference between something that just feels stiff or challenging versus something that actually risks injury. Working with a professional to help you identify safe ranges is key, it teaches you to know the difference between hurt and harm.
Myth 3: “I should wait until the pain is gone to move.” Waiting often means waiting forever. Instead, the goal is a progressive return to movement, gradually increasing your range of motion and tolerance. Early movement reduces the risk of chronic pain and promotes long-term resilience.
The Move Well Approach
At Move Well Health, recovery isn’t about generic exercises or a “no pain no gain mentality. Everyone begins with an assessment to discuss your current condition and to determine what feels safe and what needs support. From there, we:
Start where you are. Movement should feel safe, not overwhelming or intimidating.
Progress gradually. Strength and mobility are built step by step.
Blend strength and mobility. Strong muscles protect joints, while mobility restores ease of movement.
For example, a client who avoided activity for years due to knee pain began with small, tolerable movements. Within months, she was golfing again, something she thought would have to give up in her retirement.
This is why gradual, guided movement, combined with simple lifestyle changes and progressive strength training is a powerful way to retrain the nervous system, rebuild resilience and bring fun back into movement.
Three Gentle Ways to Start Moving Again
If you’re unsure where to begin, start small. The goal isn’t to “work out”, it’s simply to move your body in safe, manageable ways. (Always check with your healthcare provider if you’re unsure, and stop if you feel sharp or worsening pain.)
1. WalkingWalking is simple, accessible, and effective for most people. Even a 5–10 minute walk around the block improves circulation, eases stiffness, and sends the nervous system the message that movement is safe. Consistency matters more than speed or distance.
2. Supported Sit-to-Stand (Chair Squat): This movement strengthens the legs and builds confidence for everyday activities, like taking the stairs, getting up from a chair or lifting yourself from the floor.
Sit in a sturdy chair with your feet flat.
Use your legs (and hands if needed) to slowly stand.
Sit back down with control.
3. Gentle Shoulder Rolls and Arm Circles: These help improve circulation and reduce tension without stressing the joints.
Sit or stand tall.
Slowly roll your shoulders up, back, and down.
Extend your arms and make small circles forward and backward.
Tips for Success:
Keep movements slow and controlled.
Aim for a few minutes each day rather than long sessions.
Celebrate small wins, less stiffness, easier walking, or more confidence in daily movements all count.
Want to start moving safely and rebuild confidence at home? Grab my free 👉 5-Day Joint-Loving Habits Mini Guide. Includes a simple plan and printable habit tracker to help you celebrate small wins as you regain mobility.
Reclaim Your Confidence
Movement is not punishment, our bodies were made to move. Your body is so much more adaptable than you think and it’s simply waiting for the right approach. With small, safe steps, you can retrain your body, rebuild confidence, and return to the activities you love.
Struggling with persistent stiffness or fear of movement? Work with me to develop a progressive program tailored to your needs. Together, we’ll focus on safe movement, strength, and mobility so you can get back to the activities you love. Book your Movement Assessment Consultation today.
References:
Geneen, L. J., Moore, R. A., Clarke, C. J., Martin, D., & Colvin, L. A. (2017). Physical activity and exercise for chronic pain in adults. Cochrane Database of Systematic Reviews, 2017(4), CD011279. https://doi.org/10.1002/14651858.CD011279.pub3
Wang, Z.-R., & Ni, G.-X. (2021). Is it time to put traditional cold therapy in rehabilitation of soft-tissue injuries out to pasture? World Journal of Clinical Cases, 9(17), 4116–4122. https://doi.org/10.12998/wjcc.v9.i17.4116
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