When to Push, and When to Rest: An Athlete’s Guide to Maximizing Performance and Minimizing Injuries

By Dr. Hanna Sattler, PT, DPT 

Doctor of Physical Therapy | Owner, OTB Physical Therapy

Whether you’re a weekend warrior squeezing workouts into a busy schedule, a high school athlete competing through a long season, or a college athlete managing heavy training demands, one question comes up again and again:

Should I push through this—or should I rest?

As a physical therapist who works closely with athletes of all ages, I frequently see both extremes. Some athletes push too hard for too long and end up sidelined by injury. Others rest too much out of fear, losing strength, conditioning, and confidence.

The key to long-term athletic success isn’t choosing one or the other. It’s knowing when to push and when to rest.

Why the Push–Rest Balance Matters

Training stress is not the enemy. In fact, your body needs stress to adapt—this is how strength, speed, and resilience are built. Problems arise when stress consistently outweighs recovery.

When recovery is inadequate:

• Minor aches become chronic pain

• Tightness progresses to muscle strains

• Fatigue leads to poor mechanics and overuse injuries

When stress and recovery are balanced:

• Performance improves

• Injury risk decreases

• Confidence in movement increases

The most successful athletes are not the ones who train at maximum intensity every day. They are the ones who recover intentionally and train strategically.

When It’s Appropriate to Push

Pushing is productive when your body is showing signs of healthy adaptation rather than breakdown.

You can usually continue to push when:

• Muscle soreness improves as you warm up

• You feel challenged but in control during training

• Fatigue resolves within 24–48 hours

• Movement quality remains strong, without limping or compensations

This type of discomfort is a normal part of training progression and often leads to improved performance.

For youth and high school athletes: Growing bodies are especially sensitive to training load. Persistent soreness—particularly around joints such as the knees, hips, or shoulders—should never be ignored.

When You Need to Rest or Modify Training

Rest does not always mean complete inactivity, but it does mean listening to warning signs.

You should consider resting or modifying activity if you experience:

• Pain that worsens during activity

• Sharp, catching, or pinching sensations

• Soreness lasting longer than 72 hours

• Declining performance despite increased effort

• Ongoing fatigue or disrupted sleep

These signals indicate that your body is no longer adapting effectively. Ignoring them often leads to more serious injuries such as tendon issues, stress reactions, or chronic joint pain—sometimes costing athletes entire seasons.

Rest Is Not Weakness—It’s Strategy

One of the most common misconceptions in sports is that rest equals laziness. In reality, strategic recovery is a critical part of athletic performance.

Effective recovery strategies may include:

• Active recovery or mobility-focused sessions

• Strengthening weak or underused muscle groups

• Temporary reductions in training volume or intensity

• Addressing movement inefficiencies before they cause injury

Many athletes recognize that something feels “off” but are unsure how to adjust without losing progress. This uncertainty often leads to either pushing too far—or shutting down completely.

How Physical Therapy Supports Athletes Before Injury

Physical therapy is not only for rehabilitation after injury. It plays a vital role in injury prevention, performance optimization, and long-term athletic health.

At OTB Physical Therapy, we work with:

• Weekend warriors who want to stay active without pain

• Youth and high school athletes navigating growth-related stress

• College athletes managing high training loads and recovery demands

  
  

Our approach helps athletes:

• Identify early warning signs before injuries develop

• Improve strength, mobility, and movement mechanics specific to their sport

• Learn how to safely push training intensity

• Return to sport stronger and more resilient after setbacks

We aim to be a consistent part of an athlete’s care team—not just a place to visit after pain becomes limiting.

Think Beyond This Season

Whether your goal is to:

• Stay pain-free during recreational sports

• Finish a high school season strong

• Maintain health throughout a college athletic career

The ultimate objective is longevity. Learning how to balance effort and recovery allows athletes to stay active not just for a season, but for years.

You do not need to navigate this balance alone.

Make OTB Physical Therapy Part of Your Care Team

If you are dealing with recurring aches, unsure whether to push or rest, or want guidance on training smarter—not simply harder—OTB Physical Therapy is here to help.

Schedule an evaluation with OTB Physical Therapy to create a plan that supports performance while minimizing injury risk.

Your body is one of your most valuable assets. Treat it with intention.

About the Author

Dr. Hanna Sattler, PT, DPT Doctor of Physical Therapy Owner, OTB Physical Therapy

Dr. Sattler works with athletes of all ages, focusing on injury prevention, movement quality, and safe return to sport.