The Stoplight System for Pain: Knowing When to Push or Pause
- Nick Fulco
- Jun 13
- 3 min read
The Stoplight System for Pain: Knowing When to Push or Pause
Athletes are no strangers to discomfort. But not every ache means injury—and not every pain should be ignored. At Fulco & Hall Performance & Therapy, we teach a simple and effective tool called the Stoplight System of Pain to help athletes know when it's safe to push forward, when to ease off, and when to seek help. This system empowers you to train smarter, reduce injury risk, and communicate better with coaches and providers.
Green, Yellow, Red: What Your Pain is Telling You
🟢 Green Light Pain
What it feels like:
Mild soreness, stiffness, or fatigue (1–3/10 pain scale).
What to do: Keep training.
This is common, especially with new or intense activities. Warm up well, monitor your form, and stay hydrated.
Why it’s okay:
This type of discomfort usually reflects normal tissue adaptation—not damage. In fact, continued activity with proper progression may improve symptoms and prevent recurrence (1,2).
🟡 Yellow Light Pain
What it feels like:
Moderate discomfort (4–6/10), pain that lingers or alters how you move, or pain that spikes during certain exercises.
What to do: Modify or pause the aggravating activity.
This might include reducing weight, slowing the tempo, or changing the movement altogether.
Next step:
Let your coach or strength staff know. If the discomfort doesn’t improve in 48 hours or is affecting your movement, it’s time to check in with PT.
Why caution matters:
These are often signs of tissue overload or faulty movement patterns that, if unaddressed, may lead to injury (3,4).
🔴 Red Light Pain
What it feels like:
Sharp, stabbing, burning, or intense pain (7–10/10); swelling, bruising, joint instability, numbness, or loss of strength.
What to do: Stop immediately.
Do not continue the activity or try to “push through.”
Next step:
Contact your PT or have your coach do so.
Why this is urgent:
These symptoms often signal a true injury or nerve involvement. Immediate intervention improves recovery time, reduces compensations, and may prevent long-term damage (5,6).
Real-World Example: Lateral Knee Pain During Running
A high school track athlete begins to notice a dull ache on the outside of the knee during the last mile of their long runs. Initially, it resolves after running, but over two weeks, it starts earlier in the session and lingers post-run.
Week 1:
Pain is 2/10 soreness after a long run → 🟢 Green light → continue training with mobility and recovery work.
Week 2:
Pain starts earlier, hits 5/10, and alters stride → 🟡 Yellow light → modify running volume, avoid hills, alert coach, and consult PT.
Week 3:
Pain is now 7/10 within the first mile and the knee feels unstable → 🔴 Red light → immediately stop running, schedule a PT session for assessment and intervention.
This athlete likely developed iliotibial band syndrome, a common overuse condition in runners. Early yellow-light intervention could have prevented the progression to red-light pain.
Conclusion: Train Smart, Recover Smarter
Pain isn’t always the enemy—it’s information. The Stoplight System For Pain helps athletes decode that information and respond appropriately. Listen to your body, communicate with your coach, and when needed, consult your PT. Early action keeps you competing longer, stronger, and pain-free.
References
Cook C, et al. J Orthop Sports Phys Ther. 2018;48(10):812-818.
Liemohn W. J Strength Cond Res. 2005;19(4):919–923.
Gabbett TJ. Br J Sports Med. 2016;50(5):273–280.
Reiman MP, et al. Int J Sports Phys Ther. 2017;12(4):528–536.
Orchard J, et al. Br J Sports Med. 2013;47(7):384–388.
Dye SF. Clin Orthop Relat Res. 2005;430:100–109.
Disclaimer
All FHPT blog and article material is intended for educational purposes only. The content provided is based on general information and is within the scope of practice of physical therapists in the state of Louisiana. It should not be interpreted as medical advice, diagnosis, or treatment recommendations. Individual results may vary, and the information shared is not intended to substitute for professional medical consultation, diagnosis, or treatment. Before making any decisions regarding your health, wellness, or treatment, it is essential to consult with a qualified healthcare provider. Fulco & Hall Performance & Therapy (FHPT) assumes no responsibility or liability for any outcomes resulting from the use or application of the information provided.
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