What is Persistent Pain?

Pain is one of the most common reasons people seek healthcare. While pain is often a normal and helpful response to injury, not all pain means that the body is damaged. Understanding the difference between acute pain and persistent pain is one of the most important steps towards recovery.

For many people, learning how pain works can reduce fear, increase confidence, and help them return to the activities that matter most.

Pain is your body’s alarm system

Pain is designed to protect us.

If you accidentally touch a hot stove, sprain your ankle, or cut your finger, pain encourages you to move away from danger, protect the injured area, and allow healing to occur.

In the early stages after an injury, pain is often closely related to tissue damage. This is known as acute pain.

As healing progresses, however, pain and tissue damage become less closely linked. For some people, pain continues long after the tissues have healed. This is called persistent pain or chronic pain.

Acute pain: a normal part of healing

Acute pain usually occurs after an injury, surgery, or illness, or if any tissue has become irritated or slightly inflammed. It serves an important purpose by protecting the affected area while the body repairs itself.

During healing, the body goes through three overlapping stages.

1. Inflammatory phase (approximately 0-7 days)

Immediately after an injury, immune cells of the body begin cleaning up damaged tissue. This stage often involves:

• Pain

• Swelling

• Warmth

• Redness

• Reduced movement

Although inflammation has a negative reputation, it is an essential part of normal healing.

2. Repair phase (approximately 1-6 weeks)

The body begins laying down new tissue, including collagen. During this phase, gentle movement and appropriately graded exercise often help the healing tissue become stronger and better organised.

3. Remodelling phase (approximately 6 weeks to many months)

The new tissue gradually becomes stronger and adapts to the demands placed upon it. Even after pain has settled, tissues continue remodelling for many months.

Different tissues heal at different rates

One reason recovery varies from person to person is that different tissues heal at different speeds.

Approximate healing times include:

Tissue	Typical healing time*
Skin	1-3 weeks
Muscle	2-8 weeks
Bone	Around 6-12 weeks for most fractures
Ligaments	6-12 weeks (sometimes longer)
Tendons	Around 3-6 months
Cartilage	Often several months and may have limited healing capacity

*These are general timeframes. Healing varies depending on age, overall health, nutrition, blood supply, injury severity, medications, smoking, medical conditions and many other factors.

Importantly, tissue healing does not always mean pain disappears at exactly the same time. Likewise, ongoing pain does not necessarily mean tissues are still damaged.

When pain becomes persistent

Pain is generally considered persistent when it continues beyond the expected healing time, often lasting longer than three months.

This does not mean the pain is “imagined” or “all in your head.”

Persistent pain is very real. The difference is that the nervous system has become more sensitive.

Think of your nervous system as your body’s alarm system.

Normally, the alarm sounds when there is genuine danger.

With persistent pain, the alarm system can become overprotective. It starts sounding more easily, even when the tissues themselves are relatively safe.

This increased sensitivity is influenced by many factors, including:

• Previous injuries

• Stress

• Poor sleep

• Anxiety or depression

• Fatigue

• Reduced physical activity

• Fear of movement

• Previous pain experiences

• General health and inflammation

• Social and environmental factors

Pain becomes an experience created by the brain after weighing up many sources of information – not simply a direct measure of tissue damage.

Acute pain and persistent pain require different treatment approaches

Because the underlying drivers of pain change over time, treatment strategies often change too.

Acute pain management

In the early stages after injury, treatment may focus on:

• Protecting the injured tissue

• Gradually restoring movement

• Managing swelling when appropriate

• Maintaining general activity where possible

• Progressive loading as healing allows

The goal is to support tissue healing while avoiding unnecessary loss of strength and function.

Persistent pain management

When pain has become persistent (or recurrent) treatment usually shifts towards calming an overprotective nervous system while helping people return to meaningful activities.

Current clinical guidelines commonly recommend:

• Education about how pain works

• Individualised exercise

• Gradual exposure to movement

• Pacing strategies

• Improving sleep

• Managing stress

• Addressing lifestyle factors

• Building confidence and self-efficacy

• Psychological approaches when appropriate

Passive treatments such as massage or manual therapy may provide temporary symptom relief for some people, but they are generally most effective when combined with an active rehabilitation approach rather than used on their own.

Does pain always mean damage?

Not necessarily.

Most of us have experienced soreness after a new exercise session. Although the muscles may be painful for several days, this is a normal adaptation rather than an injury.

Likewise, many people continue to experience pain after tissues have healed, while others have significant changes visible on scans with very little or no pain.

Pain is therefore best understood as a protective response rather than a direct measure of tissue damage.

Recovery is possible

One of the most encouraging discoveries from pain research is that the nervous system is adaptable.

Just as it can become more sensitive, it can also become less sensitive.

With the right combination of education, movement, gradual exposure, healthy lifestyle habits, and support, many people learn to regain confidence, improve function, and return to activities they once avoided.

Recovery does not always mean eliminating every sensation of pain. For many people, it means living a fuller, more active, and more meaningful life despite occasional symptoms.

You’re not alone

Persistent pain affects millions of people and can influence every aspect of life, including work, family, sleep, mood and social activities.

The good news is that we now understand far more about persistent pain than we did even 20 years ago. Modern pain management focuses not simply on finding “what is damaged,” but on helping people understand their pain, improve their health, and build confidence in their body’s ability to move again.

If you have been living with pain that has persisted beyond the expected healing time, know that there are evidence-based treatment options available. Recovery is often about addressing the whole person – not just the painful body part.

Living with persistent or recurrent pain?
Our Exercise Physiologists work with people experiencing persistent pain using evidence-based education, movement and graded exercise to help build confidence and improve function. If you’d like to learn more, contact Nordica Health to see how we may be able to help. 

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