Training Through Knee, Back or Shoulder Pain: Push or Adjust?

Most of us who train consistently will experience some discomfort in our joints at some point. The challenge is deciding whether it’s something we need to push through or modify to allow healing. Knees, lower backs, and shoulders are common problem areas for people who sit for long hours, travel frequently, or are returning to the gym after a break.

In this blog, you’ll learn how to differentiate soreness from pain, when to get a professional opinion, and how training can be modified to work around discomfort in these common problem zones. This article isn’t medical advice or a diagnosis, it’s simply a general guide.

Is It Normal to Feel Pain When You Train?

Some soreness is normal after a tough or new session, but pain that is sharp, persistent, or getting worse is a sign that something is wrong. Knowing the difference can help you differentiate between the two and keep training on track.

How Can You Tell Soreness from Pain?

Soreness usually feels like a dull ache in a group of muscles, often two-sided, and often gets better after a day or two of light movement.

Pain that needs to be addressed usually feels more pinpoint than a general soreness, and may feel more intense. Some other signs are:

Sharp or pinpoint feeling, especially around a joint
Pain on only one side
Discomfort that gets worse on repeated movements or when adding load
Pain that lasts well beyond a couple of days or changes the way you move

When Should You See a Doctor?

If you notice any of these symptoms, it’s worth getting a professional opinion to make sure there isn’t a bigger issue causing the discomfort:

Pain that began after a fall, twist, or injury
Pain with noticeable swelling, redness, or other visible changes around a joint
Numbness or tingling in an arm or leg
A shooting pain down a limb, or pain waking you up at night
Locking, catching, or instability around a joint
Persistent pain that gets worse despite rest and recovery

Again, none of these are a definite diagnosis – those should always come from a qualified medical professional – but any of these symptoms are a reason to get checked out by one.

How Can You Adjust Training for Knee Discomfort?

If you’re dealing with knee discomfort, there are a few adjustments a coach might make to help you stay on track. The range of motion in squats might be reduced, or you could do them on a box or bench instead. Step-ups or lunges might be switched to lower steps or done at a slower tempo. Strengthening the glutes and hips can also help take pressure off the knees in many cases. Exercises that cause the knee to twist or bear too much weight might get replaced with other movements until the knees stop hurting.

How Can You Adjust Training for Lower Back Discomfort?

For many people, technique and load are the two primary factors. Working on a clean hip hinge pattern, using a trap bar instead of a straight barbell, reducing the weight, and bracing the core correctly are all possible adjustments. Supported rows and walking are often easier on the lower back, and can help while it heals, until the pain has gone.

How Can You Adjust Training for Shoulder Discomfort?

Shoulders often respond well to adjusting the grip or the range of motion in an exercise. Using a neutral grip dumbbell press, or a landmine press can be easier on the shoulder, or simply reducing the range of motion. Adding more pulling movements and working the scapula regularly can also help take pressure off the shoulders.

What Are the Ways to Adjust an Exercise?

You rarely have to pick between pushing through or stopping completely – a coach should be able to make adjustments to most exercises to reduce pain while still allowing progress. Possible modifications include:

Reducing the load or resistance
Using a reduced range of motion and gradually increasing it
Slowing down the movement to increase control
Substituting one exercise for another
Reducing the volume (sets or reps) for a while

What Mistakes Should You Avoid?

Training through sharp, worsening pain
Stopping all training when a small adjustment could be made
Avoiding warm-ups and mobility work completely
Diagnosing yourself based on an online search
Testing the painful movement again and again to see if it will get better

In Conclusion

Knowing when to push through discomfort and when to adjust is an important skill in training. Soreness is a normal part of getting stronger, but sharp, persistent, or worsening pain is a sign that an adjustment needs to be made – or in some cases, a doctor needs to be visited.

These common adjustments to training can often help people stay on track without making their discomfort worse. A coach who observes form and listens to how you feel can make those adjustments to help you stay on track and keep progressing.