How to Tell the Difference Between Normal Discomfort and Something You Shouldn’t Ignore
Probably Normal
Mild tightness after hard rounds
Temporary soreness after lifting
Stiffness improving with movement
Red Flags 🚩
Pain shooting into leg/glute
Pain with coughing/sneezing
Repeated spasms or “going out”
Symptoms lasting >1–2 weeks
Pain during bridging/shooting
Morning stiffness that stays all day
Self-Assessments
Toe Touch
Do you feel pain when moving in & out of the position?
Is there pain or numbness tingling down the leg?
Do you feel instability?
Bridge Endurance Test
Do you have pain initiating or holding this position?
Is there pain or numbness tingling down the leg?
Do you feel instability?
Can you hold 30 seconds on each side without cramping?
Rotation Standing
Do you have pain turning to either side?
Does one side feel harder than the other?
Is there pain or numbness tingling down the leg?
Do you feel instability?
You May Benefit From PT If…
If you had a hard time with these exercises
If you had any of the red flags from earlier
If this sounds like you, we’re here to help. Schedule a FREE 20-Min Discovery Call to chat & see if we are a good fit!