Common Myths About Pain And Healing
Hello, my Rooted in Wellness bloggies!
Thanks for joining us for another deep dive where we explore, learn, and question some of the most common (and misunderstood) topics in the health and wellness world. Today, we're tackling one of my favorite subjects to nerd out about: pain science. Buckle up—because we’re about to bust some myths wide open.
The Science (Let Me Nerd Out for a Second)
Before we bust the myths, let’s unpack how pain actually works—because it’s not as simple as “ouch = injury.”
Let’s say you stub your toe (ouch, indeed). Tiny nerve endings in your skin called nociceptors detect a potentially harmful event. These sensors send a signal up your nerves to your spinal cord, and eventually to your brain.
But here's the kicker:
That signal is just information. It’s your brain that decides whether or not to produce the sensation of pain. Your brain filters the situation by asking things like:
“Have I felt this before?”
“Is this dangerous?”
“What’s going on around me?”
“How am I feeling emotionally?”
Depending on the answers, your brain makes a call—Should we sound the alarm? If yes, you feel pain.
Pain is essentially your body’s alarm system. And like any good alarm, it can sometimes be a little overdramatic. If your nervous system becomes overly sensitive—something called central sensitization—it may start setting off pain signals even when there’s no real danger or damage.
This is a big reason why chronic pain can persist long after an injury has healed. The nervous system itself becomes wired to be on high alert.
And now, the research is catching up. We’re learning that things like stress, fear, trauma, and even attention can directly affect how much pain someone experiences. This is why techniques like breathwork, meditation, and even cognitive behavioral therapy are becoming go-to tools in pain management (Yes, your mindset matters!). Researchers are also working on more objective tools, like the nociometer, which measures things like pupil dilation and other body responses to help gauge pain.
So pain is complex. It’s not just about what’s happening in your tissues—it’s a conversation between your body, brain, and environment.
Myth-Busting: Let’s Set the Record Straight
1. “Pain = Damage”
The Myth: If something hurts, it must be injured.
The Truth: Not necessarily. Pain is more about perceived threat than actual tissue damage. Think of it like a smoke alarm going off because of steam—not fire. The system is doing its job, but maybe it’s a bit too sensitive.
2. “If the pain is in my back (or knee, or hip…), the problem must be there.”
The Myth: Pain always comes from where you feel it.
The Truth: Not quite. Pain can be referred from other areas—tight hips can contribute to back pain, and pelvic floor dysfunction can show up in the tailbone, groin, or even the thighs. The body is one big interconnected system. Treating it in isolation? That’s old school.
3. “I should rest until it goes away.”
The Myth: Moving will make it worse, so better to stay still.
The Truth: Some rest is important—especially early on—but long-term avoidance actually increases pain sensitivity and slows healing. Gentle, progressive movement helps rewire your brain’s safety signals and builds resilience. Movement is medicine, y’all.
Final Thoughts
Pain is complicated, yes—but that doesn’t mean you're broken. It’s totally normal to feel frustrated, stuck, or confused in your healing process. Whether you're navigating an acute injury or a chronic pain journey, you don’t have to do it alone.
At Roots Performance & Wellness, we look at the whole person, not just the symptom. We create individualized, movement-based plans that support healing from the inside out—mind, body, and nervous system. So if you’re feeling stuck in the cycle of pain and rest, or unsure what the next step should be, let us help you get back to doing the things you love—stronger, safer, and more supported than ever.
With care and curiosity,
Dr. Rachel Wolinski, PT, DPT
Roots Performance & Wellness
Disclaimer: This blog is for educational purposes only and not intended to diagnose or treat any medical conditions. If you are experiencing pain, please consult with a licensed physical therapist or physician.
References
University of Colorado School of Medicine. "Pain Science Program." https://medschool.cuanschutz.edu/general-internal-medicine/research/research-programs/pain-science
Washington Post. "Researchers search for more precise ways to measure pain." March 23, 2025. https://www.washingtonpost.com/science/2025/03/23/pain-measure-precision-research/