When Should I Train Through Pain?

The Short Answer

Train through mild muscle soreness and normal discomfort. Stop for sharp pain, joint issues, anything that affects your movement quality, or pain that's getting worse instead of better.

Understanding Pain Types

DOMS (Delayed Onset Muscle Soreness)

• Appears 24-72 hours after training
• Feels like general muscle ache
• Usually safe to train through
• Gets better with movement

Acute Pain

• Sudden onset during training
• Sharp, intense sensation
• Stop immediately
• Indicates potential injury

Chronic Pain

• Persistent, nagging pain
• May have been there for weeks
• Often worsens with training
• Needs evaluation and rest

Joint Pain vs. Muscle Pain

• Joint pain = usually bad, stop training that area
• Muscle pain = often okay to work through lightly

Green Light: Usually Okay to Train

General Muscle Soreness

You trained hard yesterday and your legs are sore. This typically improves with movement and light training.

Minor Fatigue

Feeling tired but not exhausted. Training lightly can actually help.

Mild Stiffness

Morning stiffness that eases with warm-up is normal, especially as you age.

Previous Injury That's Fully Healed

If your doctor cleared you and you've rehabbed properly, gradual return to training is fine.

Yellow Light: Proceed with Caution

Lingering Soreness

Soreness that lasts more than a few days deserves attention.

Pain That's "Different"

You know your body. If something feels off, pay attention.

Old Injuries Flaring

May need to modify training but not necessarily stop.

Illness Symptoms

Light training might be okay with mild symptoms, but don't train when actually sick.

Red Light: Stop Training

Sharp Pain

Any stabbing or shooting pain means stop immediately.

Joint Pain

Knees, shoulders, elbows, ankles - joint pain is almost never good to train through.

Pain That Gets Worse

If it hurts more after warming up than before, you're making it worse.

Swelling

Visible swelling means inflammation and tissue damage. Rest it.

Limited Range of Motion

If you can't move normally, don't train. You'll compensate and injure something else.

Signs of Concussion

Headache, confusion, vision issues after head impact - stop training and see a doctor.

Modifying Training

You Don't Have to Roll

• Drill only
• Positional sparring with restrictions
• Watch class and take notes
• Work on areas that aren't affected

Communicate with Partners

"My knee is bothering me, no leg attacks please" is completely acceptable.

Work Around Injuries

Upper body injury? Work legs. Lower body injury? Work upper body. There's almost always something you can train.

The Bigger Picture

Missing Training = Part of Training

Rest days and recovery are when your body actually gets stronger. They're not wasted time.

Short-Term vs. Long-Term Thinking

Training through an injury for one week might cost you months of recovery. Think long-term.

Career Longevity

Weekend warriors and hobbyists have no reason to rush back from injuries. You're training for enjoyment and fitness for decades, not a professional career.

When to See a Doctor

Definitely See Someone

• Pain lasting more than a week
• Any suspected fracture or dislocation
• Significant swelling or bruising
• Inability to use a limb normally
• Head injury symptoms

Consider Seeing Someone

• Recurring issues in the same area
• Pain that responds poorly to rest
• Uncertainty about what's wrong

Mental Health Consideration

Taking time off can be psychologically difficult. Remember:

• Your identity isn't just "BJJ practitioner"
• The gym will be there when you return
• Watching matches and studying can maintain connection
• Recovery is an active process, not passive waiting

Trust Yourself

You know your body better than anyone. If something feels wrong, it probably is. There's no glory in training through an injury that becomes permanent damage.

The mats will always be there. Your body needs to last a lifetime.