Progress & Pain
"The only person you are destined to become is the person you decide to be." —Ralph Waldo Emerson
Progress & Pain: Understanding Your Recovery
Pain sucks. It’s consuming. It can take away parts of your identity by limiting your ability to do daily tasks, life responsibilities, and activities you love. You’re working hard in physical therapy, but still experiencing pain—and it’s natural to wonder:
“Is this really working? Is all the effort I’m putting in getting me anywhere, or am I spinning my wheels?”
If you’re asking these questions, you’re not alone. The key is learning how to measure progress beyond just the number on the pain scale.
5 Ways to Know if Your Plan is Working
You can do more activity with the same or less pain
Symptoms occur less frequently, last shorter, or are less intense
Movement feels smoother with more control and coordination
You think about your pain less
The area of pain is smaller
Remember: Some Pain is Normal in Recovery
What matters is the direction of change. If your pain is trending less, later, shorter, or smaller while your activity is trending more, you are making progress.
Progress is nonlinear. Flare-ups happen and are normal along the way. They don’t mean you’re not getting better—they can be influenced by external factors like overall workload (too much or too little), stress, sleep, or other lifestyle factors.
Pain is Complex
Physical, emotional, and mental factors all shape pain. Understanding this helps you take control of your recovery. Your pain is real—and your effort is working. Understanding that these factors can help you feel more in control of your recovery journey.
Tracking Your Progress
Keeping track helps you see real improvements, even when pain lingers. Try:
Activity diary: Note what you did and how your pain felt afterward.
Movement tracking: Record reps, distance, or time for exercises and daily activities.
Functional milestones: Celebrate small wins, like walking longer, lifting safely, or climbing stairs with less discomfort.
Mood and focus: Record how much pain impacts your thoughts, sleep, or daily life.
