The Systems Approach to Pain: Rethinking What Pain Really Means

Pain is a polite request from your body for change.

That simple statement reshapes how athletes, coaches, and everyday movers can understand their bodies. During Forge Physical Therapy’s recent workshop at F45 Corte Madera, we discussed how pain doesn’t always mean injury. It is often your body asking for attention, not protection.

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Pain ≠ Injury

If you ask a room of 100 people who feels pain-free, maybe one or two hands go up. Pain is a universal experience, but we have been conditioned to treat it as a medical emergency.

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At Forge PT, we are reframing that story. Pain does not automatically mean tissue damage or something broken. A sore back after deadlifts does not mean a herniated disc. Instead, it is your body’s way of saying something needs to change in how you are moving, recovering, or managing stress.

A Systems-Based Framework

When we assess pain, we do not chase symptoms. We look at the systems that might be contributing to the issue:

Capsular System: Is a joint capsule limiting motion or mechanics?
→ Think hip or shoulder band work to restore position.

Fascial & Connective Tissue System: Are layers of tissue stiff or restricted?
→ Foam rolling, percussion, and mobility work can help restore glide.

Muscular System: Is the muscle itself tight, overworked, or weak?
→ Contract–relax, active stretching, and progressive loading build resilience.

Movement System: Are you moving efficiently and under control?
→ F45’s programming focuses on skill-based training that builds strength and movement literacy.

Pain becomes less about what is wrong with you and more about which system needs attention.

Breathing: The Hidden Key

Breathing sets the tone for stability and movement.

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Learning to breathe under load supports spinal control, improves bracing, and helps calm the nervous system. Controlled breathing can reduce the body’s pain signal, making it one of the most underused yet powerful tools in any athlete’s routine.

Empowerment Over Dependence

Too often, we are taught to outsource pain management: relying on medication, injections, or passive treatments as the first step. The Forge approach is about empowerment. We give athletes the tools to self-assess, self-soothe, and move forward with confidence.

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Pain is not a diagnosis; it is a conversation between your body and your brain. When we listen and respond with intention, we can move better, perform stronger, and live without fear of discomfort.

Key Takeaway

At Forge Physical Therapy, we help athletes and active adults reframe their relationship with pain. Through a systems-based approach, we guide clients to restore movement, improve tissue health, and build long-term resilience so pain becomes a teacher, not a threat.