')} .amp-carousel-button-prev { background-image: url('data:image/svg+xml;charset=utf-8,Previous ')} .injurymap-dropdown { min-width: 200px} .injurymap-dropdown.absolute { z-index: 100} .injurymap-dropdown.absolute>section,.injurymap-dropdown.absolute>section>header { height: 100%} .injurymap-dropdown>section>header { background-color: #000; border: 0; color: #fff} .injurymap-dropdown>section>header:after { display: inline-block; content: "+"; padding: 0 0 0 1.5rem; color: #003f93} .injurymap-dropdown>[expanded]>header:after { content: "–"} .absolute .injurymap-dropdown-items { z-index: 200} .injurymap-dropdown-item { background-color: #000; color: #003f93; opacity: .9} .injurymap-dropdown-item:active,.injurymap-dropdown-item:hover { opacity: 1} .injurymap-footer{max-width:1024px;margin-left:auto;margin-right:auto;position:relative;-webkit-box-orient:horizontal;-webkit-box-direction:reverse;-ms-flex-direction:row-reverse;flex-direction:row-reverse;padding-top:2.5rem;padding-left:calc(5rem - 1rem);padding-right:calc(5rem - 1rem)}.injurymap-footer .injurymap-social-follow{-webkit-box-pack:start;-ms-flex-pack:start;justify-content:flex-start;width:100%;margin-bottom:calc(5rem - 1rem)}.injurymap-footer>small{color:inherit;-ms-flex-preferred-size:33.33%;flex-basis:33.33%;-webkit-box-flex:0.5;-ms-flex-positive:0.5;flex-grow:0.5;font-size:.875rem;line-height:1.5rem;padding:0 1rem;letter-spacing:normal}.injurymap-footer-nav{padding:0 1rem 3.5rem}.injurymap-footer-nav .injurymap-label{font-size:.875rem;letter-spacing:normal}.injurymap-footer-nav>div{margin-bottom:1rem;padding:0}.injurymap-footer-nav>ul{-webkit-box-orient:vertical;-webkit-box-direction:normal;-ms-flex-direction:column;flex-direction:column;margin-right:2rem;margin-bottom:0}.injurymap-footer-nav>ul>li{margin-bottom:calc(1rem/2);padding:0}.injurymap-footer-nav>ul>li>a{text-transform:capitalize}@media (max-width:40rem){.injurymap-footer{padding-left:2rem;padding-right:2rem}.injurymap-footer>small{-ms-flex-preferred-size:100%;flex-basis:100%}.injurymap-footer-nav{width:100%}}@media (min-width:40.06rem) and (max-width:52rem){.injurymap-footer{-webkit-box-pack:end;-ms-flex-pack:end;justify-content:flex-end}.injurymap-footer>small{-ms-flex-preferred-size:100%;flex-basis:100%}.injurymap-footer-nav{min-width:41.66%}} .injurymap-image-fullpage-hero { color: #fff} .injurymap-fullpage-hero-heading-text,.injurymap-image-fullpage-hero .injurymap-image-credit { -webkit-box-decoration-break: clone; box-decoration-break: clone; background: #000; padding: 0 1rem .2rem} .injurymap-image-fullpage-hero>amp-img { max-height: calc(100vh - 3.5rem)} .injurymap-image-fullpage-hero>amp-img img { -o-object-fit: cover; object-fit: cover} .injurymap-fullpage-hero-heading { line-height: 3.5rem} .injurymap-fullpage-hero-cta { background: transparent} .injurymap-readmore { background: -webkit-linear-gradient(bottom,rgba(0,0,0,.65),transparent); background: linear-gradient(0deg,rgba(0,0,0,.65) 0,transparent); color: #fff; margin-top: 5rem; padding-bottom: 3.5rem} .injurymap-readmore:after { display: block; content: "⌄"; font-size: 2rem} .injurymap-readmore-text { background: #000} @media (min-width:52.06rem) { .injurymap-image-fullpage-hero>amp-img { height: 60vh }} .injurymap-image-heading { color: #fff; background: -webkit-linear-gradient(bottom,rgba(0,0,0,.65),transparent); background: linear-gradient(0deg,rgba(0,0,0,.65) 0,transparent)} .injurymap-image-heading>* { margin: 0} amp-carousel .injurymap-image-with-heading { margin-bottom: 0} .injurymap-image-with-caption figcaption { color: #4f4f4f; line-height: 1.125rem} amp-carousel .injurymap-image-with-caption { margin-bottom: 0} .injurymap-input { max-width: 100%; width: 300px; min-width: 100px; font-size: 1rem; line-height: 1.5rem} .injurymap-input [disabled],.injurymap-input [disabled]+label { opacity: .5} .injurymap-input [disabled]:focus { outline: 0} .injurymap-input>input,.injurymap-input>select,.injurymap-input>textarea { width: 100%; margin-top: 1rem; line-height: 1.5rem; border: 0; border-radius: 0; border-bottom: 1px solid #4a4a4a; background: none; color: #4a4a4a; outline: 0} .injurymap-input>label { color: #003f93; pointer-events: none; text-align: left; font-size: .875rem; line-height: 1rem; opacity: 0; -webkit-animation: .2s; animation: .2s; -webkit-animation-timing-function: cubic-bezier(.4,0,.2,1); animation-timing-function: cubic-bezier(.4,0,.2,1); -webkit-animation-fill-mode: forwards; animation-fill-mode: forwards} .injurymap-input>input:focus,.injurymap-input>select:focus,.injurymap-input>textarea:focus { outline: 0} .injurymap-input>input:focus::-webkit-input-placeholder,.injurymap-input>select:focus::-webkit-input-placeholder,.injurymap-input>textarea:focus::-webkit-input-placeholder { color: transparent} .injurymap-input>input:focus::-moz-placeholder,.injurymap-input>select:focus::-moz-placeholder,.injurymap-input>textarea:focus::-moz-placeholder { color: transparent} .injurymap-input>input:focus:-ms-input-placeholder,.injurymap-input>select:focus:-ms-input-placeholder,.injurymap-input>textarea:focus:-ms-input-placeholder { color: transparent} .injurymap-input>input:focus::placeholder,.injurymap-input>select:focus::placeholder,.injurymap-input>textarea:focus::placeholder { color: transparent} .injurymap-input>input:not(:placeholder-shown):not([disabled])+label,.injurymap-input>select:not(:placeholder-shown):not([disabled])+label,.injurymap-input>textarea:not(:placeholder-shown):not([disabled])+label { opacity: 1} .injurymap-input>input:focus+label,.injurymap-input>select:focus+label,.injurymap-input>textarea:focus+label { -webkit-animation-name: a; animation-name: a} @-webkit-keyframes a { to { opacity: 1 }} @keyframes a { to { opacity: 1 }} .injurymap-input>label:after { content: ""; height: 2px; position: absolute; bottom: 0; left: 45%; background: #003f93; -webkit-transition: .2s; transition: .2s; -webkit-transition-timing-function: cubic-bezier(.4,0,.2,1); transition-timing-function: cubic-bezier(.4,0,.2,1); visibility: hidden; width: 10px} .injurymap-input>input:focus+label:after,.injurymap-input>select:focus+label:after,.injurymap-input>textarea:focus+label:after { left: 0; width: 100%; visibility: visible} .injurymap-input>input[type=search] { -webkit-appearance: none; -moz-appearance: none; appearance: none} .injurymap-input>input[type=range] { border-bottom: 0} .injurymap-input>input[type=range]+label:after { display: none} .injurymap-input>select { -webkit-appearance: none; -moz-appearance: none; appearance: none} .injurymap-input>select+label:before { content: "⌄"; line-height: 1.5rem; position: absolute; right: 5px; zoom: 2; top: 0; bottom: 0; color: #003f93} .injurymap-input-chk,.injurymap-input-radio { width: auto; color: #4a4a4a} .injurymap-input input[type=checkbox],.injurymap-input input[type=radio] { margin-top: 0; -webkit-appearance: none; -moz-appearance: none; appearance: none; width: 20px; height: 20px; border: 1px solid #003f93; vertical-align: middle; margin-right: .5rem; text-align: center} .injurymap-input input[type=radio] { border-radius: 20px} .injurymap-input input[type=checkbox]:not([disabled])+label,.injurymap-input input[type=radio]:not([disabled])+label { pointer-events: auto; -webkit-animation: none; animation: none; vertical-align: middle; opacity: 1; cursor: pointer} .injurymap-input input[type=checkbox]+label:after,.injurymap-input input[type=radio]+label:after { display: none} .injurymap-input input[type=checkbox]:after,.injurymap-input input[type=radio]:after { position: absolute; top: 0; left: 0; bottom: 0; right: 0; content: " "; line-height: 1.4rem; vertical-align: middle; text-align: center; background-color: #fff} .injurymap-input input[type=checkbox]:checked:after { background-color: #003f93; color: #fff; content: "✓"} .injurymap-input input[type=radio]:checked { background-color: #fff} .injurymap-input input[type=radio]:after { top: 3px; bottom: 3px; left: 3px; right: 3px; border-radius: 12px} .injurymap-input input[type=radio]:checked:after { content: ""; font-size: 3rem; background-color: #003f93} .injurymap-input>label,_:-ms-lang(x) { opacity: 1} .injurymap-input>input:-ms-input-placeholder,_:-ms-lang(x) { color: transparent} .injurymap-input>input::placeholder,_:-ms-lang(x) { color: transparent} .injurymap-input>input::-ms-input-placeholder,_:-ms-lang(x) { color: transparent} .injurymap-input>select::-ms-expand { display: none} .injurymap-headerbar { line-height: 1.0rem; background-color: #fff; color: #000; z-index: 999; box-shadow: 0 0 5px 2px rgba(0,0,0,.1)} .injurymap-headerbar+:not(amp-sidebar),.injurymap-headerbar+amp-sidebar+* { margin-top: 0rem} .injurymap-headerbar-nav .injurymap-nav-item { padding: 0 1rem; background: transparent; opacity: .8} .injurymap-headerbar-nav { line-height: 3.5rem} .injurymap-nav-item:active,.injurymap-nav-item:focus,.injurymap-nav-item:hover { opacity: 1} .injurymap-navbar-trigger:focus { outline: none} .injurymap-nav a,.injurymap-navbar-trigger,.injurymap-sidebar-faq a { cursor: pointer; text-decoration: none} .injurymap-nav .injurymap-label { color: inherit} .injurymap-navbar-trigger { line-height: 3.5rem; font-size: 2rem} .injurymap-headerbar-nav { -webkit-box-flex: 1; -ms-flex: 1; flex: 1} .injurymap-nav-search { -webkit-box-flex: 0.5; -ms-flex-positive: 0.5; flex-grow: 0.5} .injurymap-headerbar .injurymap-nav-search:active,.injurymap-headerbar .injurymap-nav-search:focus,.injurymap-headerbar .injurymap-nav-search:hover { box-shadow: none} .injurymap-nav-search>input { border: none; border-radius: 3px; line-height: normal} .injurymap-nav-dropdown { min-width: 200px} .injurymap-nav-dropdown amp-accordion header { background-color: #fff; border: none} .injurymap-nav-dropdown amp-accordion ul { background-color: #fff} .injurymap-nav-dropdown .injurymap-dropdown-item,.injurymap-nav-dropdown .injurymap-dropdown>section>header { background-color: #fff; color: #000} .injurymap-nav-dropdown .injurymap-dropdown-item { color: #003f93} .injurymap-sidebar { background-color: #fff; color: #000; min-width: 300px; width: 300px} .injurymap-sidebar .injurymap-icon { fill: #000} .injurymap-sidebar-header { line-height: 3.5rem; min-height: 3.5rem} .injurymap-sidebar .injurymap-dropdown-item,.injurymap-sidebar .injurymap-dropdown header,.injurymap-sidebar .injurymap-faq-item,.injurymap-sidebar .injurymap-nav-item,.injurymap-sidebar .injurymap-social-follow { margin: 0 0 2rem} .injurymap-sidebar .injurymap-nav-dropdown { margin: 0} .injurymap-sidebar .injurymap-navbar-trigger { line-height: inherit} .injurymap-navbar-trigger svg { pointer-events: none} .injurymap-related-article-section { border-color: #4a4a4a} .injurymap-related-article-section .injurymap-heading { color: #4a4a4a; font-weight: 400} .injurymap-related-article-readmore { color: #000; letter-spacing: 0} .injurymap-related-section-items>li { border-bottom: 1px solid #4a4a4a} .injurymap-related-section-items>li:last-child { border: none} .injurymap-related-section-items .injurymap-image-with-caption { display: -webkit-box; display: -ms-flexbox; display: flex; -ms-flex-wrap: wrap; flex-wrap: wrap; -webkit-box-align: center; -ms-flex-align: center; align-items: center; margin-bottom: 0} .injurymap-related-section-items .injurymap-image-with-caption>amp-img,.injurymap-related-section-items .injurymap-image-with-caption>figcaption { -webkit-box-flex: 1; -ms-flex: 1; flex: 1} .injurymap-related-section-items .injurymap-image-with-caption>figcaption { padding-left: 1rem} @media (min-width:40.06rem) { .injurymap-related-section-items>li { border: none } .injurymap-related-section-items .injurymap-image-with-caption>figcaption { padding: 1rem 0 } .injurymap-related-section-items .injurymap-image-with-caption>amp-img,.injurymap-related-section-items .injurymap-image-with-caption>figcaption { -ms-flex-preferred-size: 100%; flex-basis: 100% }} .injurymap-social-box { display: -webkit-box; display: -ms-flexbox; display: flex} .injurymap-social-box>amp-social-share { background-color: #000} .injurymap-icon { fill: #000} .injurymap-input { width: 100%} main .injurymap-social-follow { margin-left: auto; margin-right: auto; width: 315px} main .injurymap-social-follow li { -webkit-transform: scale(1.8); transform: scale(1.8)} h1+.injurymap-byline time { font-size: 1.5rem; font-weight: 400} .form-group input, select, textarea{ font-size: 12pt; padding: 8px; border-color: #BCBEC0; border-width: 1px; border-radius: 4px; border-style: solid; width: 100%;}select { height: 35px;}.injurymap-btn{ border-radius: 4px;}amp-user-notification > div { padding: 1rem; display: flex; align-items: center; justify-content: center; } .lightbox { position: fixed; top: 0px; z-index: 0; background: rgba(0,0,0,0.8); width: 100%; height: 100%; align-items: center; justify-content: center; }.www-footer-container:before{content:"";display:block;height:20px;background:linear-gradient(90deg,#280e75 0,#0B77BE)} .im-showcase {-webkit-box-ordinal-group:3;-ms-flex-order:2;order:2}.flex-first { order: -1 }@media (min-width:52.06rem) { .flex-last { order: 1024 }}@media (max-width:52.06rem) { h1,.h1 { font-size: 2rem; line-height: 2rem; } h2,.h2 { font-size: 1.7rem; line-height: 1.7rem; } h3,.h3 { font-size: 1.5rem; line-height: 2rem; }}.flex-auto { flex: 1 1 auto }.flex-grow { flex: 1 0 auto }.flex-none { flex: none }.container { display: flex; flex-flow: column; justify-content: center; height: 100%; } .child { width: 100%; height: 55%; } @media (min-width:64.06rem) { .lg-pull-left1 { margin-left: -1rem; } .lg-pull-right1 { margin-right: -1rem; } .lg-pull-left2 { margin-left: -5.5rem; } .lg-pull-right2 { margin-right: -5.5rem; } .lg-pull-left4 { margin-left: -9.5rem; } .lg-pull-right4 { margin-right: -9.5rem; } .list-overflow[overflow] { position: absolute; bottom: 0px; left: 0px; right: 0px; } .lg-m3 { margin: 1.5rem; }}@media (max-width:64.06rem) { ul { margin-left: 10px; padding: 0; margin-top: 0px; margin-bottom: 0px; }}.bg-blue1{ background-color: #049CD9; color: white;}.bg-blue2{ background-color: #0B77BE; color: white;}.bg-blue3{ background-color: #295AA9; color: white;}.bg-grey1{ background-color: #6D6E71; color: white;}.bg-grey2{ background-color: #BCBEC0; color: white;}body:not(.amp-geo-no-group) .message { display: none;}body:not(.amp-iso-country-dk) .message-dk { display: none;}body.amp-iso-country-dk .message-non-dk { display: none;}.teaser { font-size: 21px;}
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How to exercise when you are in pain
Exercise treatment has been shown to be very effective for long-term recovery and pain reduction. Stimulating the tissue is important for optimal recovery. Stimulation should take place as soon as possible and it is therefore not recommended to stop exercising until the pain has disappeared.
When the tissue is damaged, you should expect there to be some pain when exercising. However, the pain should disappear after exercising and must not get worse from day to day as a result of exercising.
Like physicians and physiotherapists, Injurymap uses a pain scale from 0-10, where 10 = worst possible pain, and 0 = no pain. This is called a VAS scale. When training damaged tissue, a pain of up to 5 is allowed. For tissue that is not damaged pain is allowed on 2. This will be taken into account when your feedback is used to customize your exercise program.