[Placeholder content — replace with your own article.]

Most people recovering from an injury have heard some version of “no pain, no gain.” In physiotherapy, that phrase does more harm than good. Pain is your nervous system’s alarm bell, and during early rehab, sharp or sudden pain usually means a tissue is being loaded faster than it can tolerate.

## The traffic-light rule

We teach patients a simple traffic-light system to judge whether an exercise is safe to continue.