Is Your Pain Good or Bad? Here's How to Know the Difference

🕒 Read time: 5 minutes

Should I push through this pain… or stop?

If you’ve ever found yourself asking that mid-workout, post-injury, or even during daily movement—you’re not alone.

Here are just a few questions you (and a million others) have probably Googled:

• Is muscle soreness after a workout good or bad?

• Should I stop if I feel sharp pain during exercise?

• Is pain during rehab normal?

• How do I know if it’s an injury or just soreness?

We’ve all been taught to either "tough it out" or to "rest until it goes away"—but neither extreme gives your body what it actually needs.

Let’s fix that.

🔎 Pain Isn’t Always Bad. But It’s Not Always Harmless Either.

There are three types of pain that show up with training, recovery, and injury. Knowing which type you’re dealing with can help you train smarter, heal faster, and stay out of the endless injury-reinjury loop.

You can get the full breakdown in my free PDF:
👉 Download the Good vs. Bad Pain Guide

But here’s the quick version:

✅ Good Pain: “You’re on the right track.”

This is the kind of pain you actually want to feel. It's a sign your body is adapting and improving.

Examples of good pain:

• DOMS (delayed onset muscle soreness) – dull, achy pain 24–48 hours post-workout

• Stretch discomfort – pulling without sharpness

• The “burn” during high-rep strength sets

• Controlled rehab discomfort when reintroducing movement

Good pain is temporary. It doesn’t cause fear, limping, or lasting irritation—and it usually gets better with movement.

⚠ Cautionary Pain: “Pay attention—but don’t panic.”

This is the gray area. It’s not dangerous, but it’s a signal that your body is still adjusting or healing.

Examples of cautionary pain:

• Sharp or pinchy pain in one specific movement

• “Zingers” or nerve-like sensations after surgery

• Lingering tendon or joint discomfort

• Pain that feels “off,” not quite painful but not quite right

If you're feeling this type of pain, you don’t need to shut everything down—but you do need to modify and possibly get expert input.

❌ Bad Pain: “This is your body’s warning system.”

This kind of pain should never be ignored. It signals something deeper—tissue damage, nerve irritation, or overload.

Examples of bad pain:

• Sudden sharp pain that makes you stop

• Pain that gets worse the more you move

• Swelling, redness, or warmth around the area

• Pain that lingers past 72 hours

• Tingling, numbness, or burning

This pain often disrupts your mechanics (think: limping, guarding, avoiding), and pushing through it can turn a small problem into a big setback.

📥 Want a Quick Reference?

Download the full Good vs. Bad Pain Guide for a clear visual breakdown of all three types of pain—how they feel, what causes them, and what you should do about them.

👉 Download the Free PDF Guide Here

👟 Still Unsure? That’s Exactly What I’m Here For.

I created this guide because I was tired of watching athletes and active individuals ignore warning signs—or stop completely—because they didn’t know how to interpret their body’s signals.

If you’re stuck in that in-between zone and unsure what’s safe or smart...

👉 Book a 1:1 Movement Assessment with me.

We’ll review your movement patterns, training routine, and pain history so you walk away with:

• Clarity on what’s causing your pain

• A plan to move forward without making it worse

• Confidence that you’re not doing more harm than good

🔗 Book Your Movement Assessment

Written by Dr. Clara Moon, PT, DPT
Founder of FYSIKASE | Movement Specialist | @fysikase

“I Just Tore My ACL — What Do I Do Now?”

🕒 Read time: 5 minutes

First of all, I’m really sorry this happened.
You're allowed to grieve. To be sad. To sit in shock for a minute and wonder what now? But before the spiral takes hold—before you start Googling 500 different things and bracing for the worst—just take a breath and hear me out.

You are not alone.
I’ve been exactly where you are. I tore my ACL, MCL, LCL, PCL, medial and lateral meniscus—and added a tibial fracture on top, just for flair. If that sounds familiar, shoot me an email. We’ll start a Go Big or Go Home club.

But seriously: I know what it feels like to be confused, angry, scared, and alone—and how overwhelming those first few days can be. That’s why I’m writing this.

Right now, you're being called into something bigger than your old routine.
You might not see it yet, and that’s okay. You don’t need to. Just know this: from now until you do, you're in character-building mode.

And no—that ACL did not define you. Your identity is not wrapped up in a single ligament. You’re still you. A little banged up, yes. But you’re still whole.

To help you stay grounded, I made a free ACL checklist—something I wish I had back when I was navigating this myself. Download it. Print it. Keep it by your bedside or in your bag. Think of it as a little lifeline from someone who's been through it and came out stronger.

I’ve got you.

What to Do in the First 24 Hours After Tearing Your ACL

Let’s talk about the first 24 hours. This is when everything feels like a blur—your knee is swelling, your mind is spiraling, and Google is feeding you 15 different opinions that all contradict each other.

So here’s the truth, from a clinician who has also been there:

1. Yes, You Should Walk—If You Can.

Contrary to what some outdated articles might say, you should absolutely be trying to walk (safely) as soon as possible.
Walking helps reduce swelling, keeps the joint moving, and maintains some level of proprioception (your brain’s ability to sense your body in space).

You’re not going to be doing laps, but don’t baby the leg to the point of complete shutdown. Use crutches if needed, but try to keep the leg in motion—gently and intentionally. Movement is medicine.

2. Start Swelling Management Immediately

Swelling is going to happen. That’s normal. But your job is to manage it, not eliminate it.
Start with:

• Compression: Ace wrap or compression sleeve—snug but not cutting off circulation.

• Elevation: Above heart level when resting.

• Gentle Movement: Ankle pumps, quad squeezes, and small-range bending of the knee can help keep fluid from pooling.

Avoid icing for extended periods—it can numb the joint and delay healing if overused. Use it as a short-term tool for pain, not a crutch. Good rule of thumb: let the joint go through CBAN. Coldness, burning, aching, and once it reaches numbness it is time to take off the ice.

3. Start Taking Notes

You’re about to be bombarded with appointments, questions, and a swirl of decisions. Create a running note in your phone:

• When the injury happened

• What you were doing when it occurred

• What it felt/sounded like (pop? shift? buckle?)

• What swelled first

• When you first walked, stood, or straightened it

This information will help any surgeon, physical therapist, or provider get a clearer picture fast.

4. Don’t Spiral into the Unknown

You don't need to figure out whether you're having surgery today. You don’t need to research graft types or compare return-to-sport timelines.
All you need to do is stabilize and stay present.

• Breathe.

• Move.

• Hydrate.

• Rest, but not too long.

Bookmark this moment in your calendar. This is where it all starts—your rebuild, your comeback, your character arc. And you don’t need to rush it. But you do need to take that first intentional step.

My ACL clubbies: you guys rock! Here’s to loving our new knees!

This post was crafted with extra love and honestly, I might come back and add on to it.

You can do this.

- Dr. Clara

Built for Purpose

I won’t speak for everyone, but I’m sure most of us can agree that at some point, we’ve all ferociously hated our bodies. You know that glass-shattering moment when you catch a glimpse of yourself in a reflective window? That ripped, bad-ass image you had in your head shatters, and your brain instantly declares: This is your reality.

Never mind that you’re mid-workout—because that doesn’t matter right now. What matters is that the reflection didn’t match your expectations.

Welcome to the hot athletes club, baby! You’re officially initiated.

This moment is real for all of us, no matter what sport we’re doing or how long we’ve been at it. I’ve been competing in sports since I was 8 years old, and let me tell you—no matter how many compliments or accolades you rack up, nothing erases that glass-building moment.

I used to kill myself in the gym for 4–6 hours a day, only to respond to every compliment with a coily: “Thanks, but I want to have better [fill in the blank]—like you!” It wasn’t until I started training for a purpose higher than aesthetics that it stopped mattering to me—as much.

And I can’t lie—there are still plenty of moments when, despite following my training plan for the 24-hour run (and subsequent marathon), I feel like my body doesn’t reflect my effort. I bet you’ve wondered, too, why the person who does half the work still looks [what you perceive as] “better” than you. COME THE F ON.

Then you have a choice:

• Give up

• Go harder in the most unreasonable way possible

I’ve always chosen the second option. 🤡

That led to a gross amount of under-eating, under-sleeping, and binge-exercising—because, in my mind, the worst that could happen was I’d look great but be a little sleepy. Very sensible, right?

It took multiple injuries and hormone disruption—which can also lead to injuries and chronic issues—for me to realize: I was the problem.

If you didn’t already know, homeostasis—balance among all your body’s systems—is vital for simply existing, let alone training. If you’re like me and sensitive to even small changes, listen up: I’ve found something that actually works.

Stop trying to do it all.

You train for a purpose. Find your purpose. For me, it’s being able to run for 24 hours to bring awareness to a cause I care about. That requires:

• 8+ hours of sleep

• A healthy amount of good fats (scary but cool)

• Extensive carb intake (60–90g per hour of running, maintenance level when NOT running—still refining this)

• Eating my bodyweight (lbs) in protein (oz)

• Hydrating with creatine and electrolytes days before a run, not just during

• Allowing others to help (this is a biggie for some of you, and yes I see that)

Maybe you’ve already nailed this part and are missing drive elsewhere. I hear you. These just happen to be my personal deficits. I don’t have everything figured out, but I can say that this test subject of one has seen incredible improvements by making these changes.

I also work with a coach and have an incredible crew that keeps me on top of my game—even when I don’t want to be. 🤠

My closing argument (for now): Find your greater purpose, and build a tight-knit circle that supports you. Your homeostasis—and your sanity—depend on it.

How I Help You Move Forward — On Your Terms

At Fysikase, I believe movement is more than just exercise — it's an anchor, a way to reconnect with yourself, and a tool to build momentum in every part of life.

My role isn’t just to tell you what to do — it’s to meet you where you are, understand what’s pulling at your attention, and help you carve a sustainable path forward. Whether your goal is to run a half-marathon, reclaim time for yourself in the middle of early parenthood, or stay active while navigating a new job, I’ve walked some version of that road. And I can help you move through it.

For the New Runner with Big Goals

You might not see yourself as “a runner.” Or maybe you’ve tried before and burned out. But something in you wants to test your limits — to show up, consistently, and cross the finish line of something that once felt out of reach. I’m here to help you build that foundation — intelligently, without injury, and with real structure tailored to your body and your schedule. Half-marathons aren’t just about fitness. They’re about proving to yourself that you can keep going when it’s hard. That’s where we train: in that space between doubt and commitment.

For the New Parent Trying to Find Themselves Again

You’re barely sleeping. Your time is not your own. And yet, there’s a quiet voice saying, I need something that’s mine. I work with mothers and fathers who are in the thick of it — offering simple, grounded ways to move, breathe, and feel present again. We start small, and we stay consistent. You don’t need to “bounce back.” You need support. You need time. And you need space to rebuild a connection with your body — not for anyone else, but for you.

For the New Grad Trying to Balance the Grind

You’ve landed the job, but your body’s stiff from sitting, your mind’s overwhelmed by constant input, and the workouts that used to feel fun now feel like a chore. I offer custom strategies to move smarter, recover better, and avoid burnout before it begins. Together, we design a routine that works with your schedule — not against it — so you can perform at work without sacrificing your health in the process.

This isn’t about a one-size-fits-all program. It’s about creating something sustainable that actually fits your life.

Fysikase is where science meets presence — with coaching, programming, and accountability that respects your reality and raises your standard.

If any of this speaks to you, reach out here. I would love to help you. Let’s move — not just to move, but to feel alive again.

Trust without Borders

Creating a wellness company wasn’t part of my New Year’s resolution. It wasn’t a goal I mapped out in my planner or shared on social media. Honestly, it came out of survival.

I was at a low point — the kind of low that puts you face-down in child’s pose on the floor, hands in the air, crying through shallow, tear-soaked breaths while “Oceans” by Hillsong plays on repeat. My prayer was simple and desperate:

“God, break everything in my life that isn’t meant to stay. Make space for what’s supposed to grow. Give me the courage to stop clinging to comfort.”

And in devine Jesus fashion — He delivered. Not softly. Not slowly. But in the exact way I asked.

My boyfriend of 1.5 years and I split — peacefully, but permanently.
A close family member expressed they didn’t have time for me.
I struggled to pay rent.
My puppy destroyed books, chargers, walls and peed on everything but my last nerve.

Yet still, I felt a weird sense of peace. Like somehow I was exactly where I was supposed to be. Scared? Absolutely. You can be grounded and terrified at the same time. But every time I prayed, I felt a wave of relief wash over me.

I was never fully alone.

Even when I didn’t know how I’d cover bills, the money showed up. Sometimes through unexpected work bonuses (shoutout to my boss — seriously), other times through friends checking in at just the right moment.

Out of that wreckage, Fysikase was born.
It started quietly — an idea, a silly text to my bestie. Then a few conversations. Then action.

I built something out of the pieces I had left. Not because I had it all figured out, but because I believed there had to be a better way to live.

That’s what I want to offer through this brand — not perfect answers, but real ones. The kind you uncover through grit and grace. Through movement. Through moments of stillness. Through being still here.

If you’re in that “I just need a break” season — you’re not alone.
I’ve been there. I’ll probably be there again.

But I believe in the process. And I’d be honored to walk through it with you.

This is your sign.

This is your sign.

Fysikase exists because I needed a break — and I needed to believe there was more on the other side of it.

If you’re in that space now — trying to hold it together while everything feels like it’s falling apart — you’re not alone.

You don’t have to rebuild overnight. You just have to start.

And if you're ready, I’d be honored to walk that first step with you.

---

Where Do I Even Start?

That question right there — that’s why I offer 1:1 consulting.

Because sometimes you're not looking for a program or a podcast or another motivational quote. You're looking for a safe space to say:

“I’m not okay. I’m overwhelmed. I don’t know what I need — I just know I need something.”

I’ve been there. That’s why I built Fysikase to meet people exactly where they are — no matter how messy it feels.

Whether you’re:

• fresh out of a breakup and don’t recognize yourself anymore

• a new parent trying to find your footing again

• recovering from an injury that’s made you question your identity

• or just stuck in a cycle that feels impossible to escape

— our session isn’t about fixing you. It’s about helping you reconnect with what’s already there.

In our time together, we’ll slow down and assess what’s really going on — mentally, physically, emotionally. I’ll help you build a starting point that makes sense for you — not some ideal version of who you think you should be. We will discuss actionable steps that you can use day 1 to get the ball rolling.

There’s no one-size-fits-all here. Just honest conversation, expert insight, and a next step that feels doable.

24 Hour Run Training, Phase 1 Recap: Toenails, Carbon Plates & Biomechanics

Phase 1 is officially complete, and I’m proud to report that all toenails are still accounted for… despite a very close call!

This training cycle started off strong — and ended with a 15-mile run followed by 5 miles of walking in a brand new pair of carbon-plated shoes. And, I’ll be honest… it hurt. Not because the shoes were “bad,” but because they’re different.

If you’ve ever laced up carbon-plated trainers for the first time, you know exactly what I mean. The plate stiffens the shoe and changes how ground reaction forces move through your body. Translation? Your running mechanics shift — whether you’re ready or not.

Carbon Plates & Old Running Habits

As someone who used to be a chronic heel striker, I’ve done the work to shift toward a more forward-leaning, toe-dominant stride. The problem? If you go too far that way, you end up with things like runner’s toe, calf overload, and zero tolerance for high mileage.

Carbon-plated shoes, though? They pull you back toward your heels — not to make you heel strike, but to encourage midfoot loading and distribute force more efficiently.

It’ll feel wrong at first. But biomechanically? It’s more stable. More sustainable. More powerful.

Let’s Talk Biomechanics (I’ll Keep It Brief)

Running is a full-body effort. Every joint matters. And in Phase 1, I focused on restoring and reinforcing full functional range of motion (ROM) — the kind you can actually use under fatigue.

Here’s what matters and why:

Feet & Toes

• Big toe extension: You want at least 65°, ideally 70–90°, to properly activate the windlass mechanism (a.k.a. your natural spring during push-off).

• Other toes: Around 40° of extension and flexion keeps your forefoot stable and responsive.

Ankles

• Dorsiflexion (pulling your foot up): 20–30° is ideal for smooth ground clearance and preventing overstriding.

• Plantarflexion (toe-off): 20–25° gives you the forward roll you need to transition efficiently through each step.

Knees

• Flexion: During the swing phase, your knee should bend up to 120–150°.

• Extension: For simplicity-sake, stable landing (5-10°) is crucial to avoid collapsing into your stride and throwing off your whole kinetic chain. There will be a brief full extension moment (0°) once you’ve moved to hip extension.

Hips

• Flexion: Around 50–55° to allow for enough lift and drive during swing and stance.

• Extension: You want 20-30° of backward motion to create a strong, controlled push-off at the end of your stride (refer back to the above).

Spine, Trunk & Head

• Lumbar spine: 45–50° flexion, 20–35° extension.

• Thoracic spine: Needs good rotation for counterbalance — your arms and trunk should be working with each other, not against.

• Cervical spine (neck): At least 90° of rotation and 50° of flexion/extension — because your head needs to stay steady while your body moves beneath it.

Why Functional ROM Matters

Because it’s not about how far a joint can move passively — it’s about how well you can use that movement when you’re running, tired, or adapting to terrain.

✅ Efficient Movement
✅ Reduced Injury Risk
✅ Better Stride Length & Push-Off Power

Terrain, speed, and gear all influence how these segments interact. It’s not just about how far or how fast — it’s how well the body coordinates under changing conditions.

What Phase 1 Was Really About:

This wasn’t just a mileage-building phase. It was about laying the foundation:

• Improving joint coordination

• Building symmetry and rhythm

• Developing durability under load

Because anyone can “get the miles in.” But I want to run well — and run long.

Phase 2 is coming in HOT.
More volume. More tempo. More adaptation.

BILL x BOSTON: One Hip, Two Shoes, No Problem

HUGE congratulations are in order for all of the Boston Marathoners this past Monday! One in particular—my client, Bill W.—crossed the finish line with an incredible time of 3:48:21. Heartbreak Hill? Please. Bill barely blinked.

Bill W. averaging 8:43 per mile at 2025 Boston Marathon

The kicker: just eight weeks ago, Bill wasn’t even sure he’d be lining up at the start. He was dealing with a hip that was anything but quiet. But with some serious commitment to rest, recovery, and actually listening to his body, we tracked down the source of the issue and got to work.

I dove into his running biomechanics to figure out where he was already crushing it and where we had room to grow. (Spoiler: there’s always room to grow.)

Not gonna lie—when a client comes to me with a high-stakes deadline like this, I have a brief internal spiral. Like, do I even know what a hip is? But after about 10 minutes of that allotted self-doubt, I remind myself who I am and why I do this work. I’m not here to magically fix everything—I’m here to walk (or run) alongside my clients. To help them tune in, not tap out. You all keep me honest.

Beyond his care at Ascent Physical Therapy, Bill also became the very first pilot participant for Fysikase’s Return to Running (RTR) program. The plan evolved week by week—responding to how his body felt, adjusting for real life (looking at you, cross-country work trips), and staying laser-focused on long-term performance.

CONGRATULATIONS, BILL! You earned every mile of that finish line moment.

Much deserved finisher medal of the 129th Boston Marathon

---

RTR programming will soon be available through the Fysikase website (we’re in the lab putting finishing touches on it). In the meantime, if you're looking for customized return-to-run support, reach out through the contact page. I would love to work with you.

Still Here— 24h Run

Still Here is a 24-hour run I (Clara, Fysikase owner) am doing to raise awareness and funds for suicide prevention. This isn’t a race. It’s a reminder that life can feel heavy, that holding on isn’t always easy, and that being still here is something to be proud of. I’ve witnessed how deep the struggle can go, both in others and myself. And I know how hard it can be to keep moving when your mind is telling you to stop.

When: July 2, 2025
Where: Austin, TX

I decided to raise funds for this specific campaign because of how meaningful it is to me to still be here. As someone who has personally felt the temptation to unburden others with my life, and very deeply struggled to speak up for myself, I find it so meaningful to just talk about suicidal ideation. It’s uncomfortable to show outward signs of needing help if you’re the one who always “has it together” and people don’t feel the need to check on you. It’s not their fault— I was wearing a mask.

A little background; some of you can probably relate to heavily identifying with a sport. You grow up never feeling quite smart enough. Grades are good but there is always someone who did better. You find an athletic outlet that fulfills the empty space left over from your lack of intellectual talent. Maybe you win a few medals, get some accolades that inflate your ego just enough to make you feel this sense of false confidence. This sport becomes your identity.

Then tragedy enters the chat. You’re now in the beginning of your Odyssey.

This story outwardly looks different for all of us. And if you’re reading this post now, you or someone you know has experienced the pain that comes after the tragedy. The “lingering” as I call it. When self-isolation begins to rear its head and, on top of your current responsibilities (work, grad-school, sleep, friendships, family, religion) you are also plagued with “the lingering” effects. For me, it was PTSD that lead to frequent panic attacks. Every time I blinked I saw visual reminders and every time I closed my eyes longer than a blink I felt transported back.

To fill my shame void, I substituted with meaningless relationships, toxic food choices, avoiding conversations with loved ones, and driving around at night to find the best building in Miami to leap from.

It wasn’t until I met a very close friend in Beckley, West Virginia that I started to see a flicker of light at the end of this (going on 2 years at the time) overdue journey. I may have only known Stevie for 11 months before his passing, but the genuine love he showed me was as close as I ever felt to being seen. I started to fall in love all over again with the sport that I once had panic attacks from. I felt proud of myself. And for once, I felt like someone was proud of me.

Now, I like to believe Stevie is my guardian angel. I constantly hear his voice cheering me on when life gets tough.

So when I’m asked why I want to run for 24 hours— it isn’t just for me, a survivor. It’s for those who aren’t running with us any more, too.

About American Foundation for Suicide Prevention

Save Lives and Bring Hope to Those Affected by Suicide

AFSP is dedicated to saving lives and bringing hope to those affected by suicide. AFSP creates a culture that’s smart about mental health by engaging in the following core strategies:

• Funding scientific research

• Educating the public about mental health and suicide prevention

• Advocating for public policies in mental health and suicide prevention

• Supporting survivors of suicide loss and those affected by suicide in our mission

If you or someone you know is in a crisis, please call 1-800-273-8255 or text TALK to 741-741.