13 Pain Myths BUSTED
Key insights: 60-second read
- Myths exist and persist for a reason – they typically make perfect sense on the surface, but a slight change in perspective helps us see the bigger picture more clearly, allowing us to move on from them eventually.
- Morning aches aren't from "sleeping funny" – they're usually the result of poor postures and shapes from the day before.
- Cracking joints isn't harmful – but the need to crack frequently often signals underlying dysfunction from other things.
- Pain is a signal, not a requirement – "no pain, no gain" is a little irresponsible. Discomfort from effort is normal; sharp or joint pain is not.
Health and fitness myths are often built on some aspect of the truth, making them convincing and hard to shake. But in our modern age of information, it's easier than ever to separate fact from fiction.
As a Physiotherapist, I see these misconceptions affecting people's well-being every day. So, I'd like to set the record straight. Here is my professional perspective on 13 pervasive health and fitness myths and why you should let them go for good.
On this page
1. You Must Have "Slept Funny"
If you've ever woken up with a sore neck or back, it's easy to blame it on having "slept funny". However, as I have covered in detail before, this myth has less to do with your nighttime habits and everything to do with your postural habits from the day before.
Pay attention to your positioning on the couch, behind a desk, in the car, or looking down at your phone. Our spines love to move and be in a neutral position. Morning aches and pains are often just the legacy of strain accumulated from the day before - it just won't stand out if you're not looking for it.
2. Cracking Your Joints Is Bad for You
The sound of a cracking joint is typically a release of pressure from built-up gas bubbles within the joint. This is not inherently harmful.
The real issue is why the pressure builds up in the first place. A correctly loaded and mobile joint will not need to crack. The need to constantly pop your neck or back is usually a sign of underlying stiffness or poor posture from things akin to prolonged sitting and slouching. Address the cause, and you'll eventually remove the need to crack altogether.
3. Squatting Below Parallel Is Bad for Your Hips
The idea that deep squats are harmful is a classic myth. The opposite is true - provided you have maintained normal mobility. The deep squat is a fundamental human position and just an expression of full range of motion through your hips, knees and ankles.
Unfortunately, our sedentary lifestyle means we rarely bend our hips beyond 90 degrees, leading to stiffness and weakness. Squatting below parallel more often can help maintain healthy hip function and combat the negative effects of too much sitting.
4. Growing Pains
This one surprises parents. While conditions like Osgood-Schlatter disease (knee pain) or Sever's disease (heel pain) are real, they are not directly caused by growth itself.
These issues are typically related to how a child loads the area during activity. Growing is normal, but it can make certain areas more vulnerable. Symptoms can appear when a child's mechanics cannot handle the demands of their sport or play due to hidden restrictions or weakness. Proper load management, improving hidden deficiencies and working on technique are key. Kids deserve to feel and function well regardless of growing.
5. You Need to Passively Hold a Stretch
While static stretching has its place, it's not the most effective way to increase tissue flexibility. Tight muscles aren't some shortened piece of elastic that needs constant tension to give. They're a tiny piece of machinery that's regulated by your nervous system.
Instead of just holding a stretch, try techniques like Proprioceptive Neuromuscular Facilitation (PNF). This involves contracting the tight muscle for a few seconds before relaxing into a deeper stretch. This engages the nervous system to allow for a more profound and lasting release.
Related: What is the best way to stretch?
6. It's an "Age Thing"
As I have explained before, a lot of the aches and pains we blame on age are not actually an inevitable consequence of getting older.
"Time exposes our underlying bad habits. Issues like joint wear, tear and degeneration are often the result of years of imperfect loading, not simply the passage of time."
Time exposes our underlying, inadvertent bad habits. Issues like joint wear, tear and degeneration are often the result of years of imperfect loading and suboptimal movement patterns, not simply the passage of time. This is an empowering distinction - it means we can often improve our comfort and function by addressing those patterns.
7. Hamstring Tightness at the Back of the Knee
If you feel a sharp or restrictive tightness right behind your knee when stretching, it's likely not your hamstring. Instead, it's often a sign of an over-tensioned sciatic nerve.
This is a crucial distinction. True hamstring flexibility is gained by feeling a stretch in the belly of the muscle, in the mid-thigh. Nerve tension often points to issues upstream, like stiffness in the lower back.
Try an exercise like the elephant walk to improve how the sciatic nerve slides and glides back there.
8. Your Best Shoulder Posture Is Back and Down
The common cue to pull your shoulders "back and down" is only half right. When we slouch, our shoulders are pulled forward and down by gravity. Any tightness through the neck and shoulders that may follow is often a reactive response over time.
For many, a better cue is to gently roll your shoulders back and up to a neutral position, countering the downward pull of slouching. This can feel more natural and help relieve strain on the upper back and neck.
9. Noisy Knees Are a Sign of Arthritis
Creaky, popping knees - a condition called crepitus - are not a direct sign of arthritis. While arthritis can cause noise, the sound itself is usually caused by other mechanical factors.
Clinically, noisy knees are often a sign that your knee mechanics are not perfect. Think tight quads, restricted soft tissue around the kneecap, or stiffness in the ankles or hips. Addressing these "handbrakes" can often reduce the noise, regardless of the state of the joint.
10. Your Back is "Out"
The sensation of your back being "out" or a disc "slipping" is deeply ingrained in our language. Thankfully, it is highly unlikely a spinal structure has shifted out of place - despite how it feels.
The spine is an incredibly robust structure reinforced by strong ligaments and muscles. Any true dislocation would be genuinely catastrophic. The feeling of being "stuck" is more likely from an irritated and stiff spinal joint that may have become annoyed, inflamed, and locked down. Weirdly enough, this may actually be a positive - it means you are likely dealing with a manageable musculoskeletal issue, not a life-defining structural dislocation.
11. Sit-Ups Promote Core Strength
Sit-ups are an old-school exercise that targets the superficial abdominal muscles (the "six-pack") but are poor at training the deep core stabilisers.
For true functional core strength - the kind that protects your back and improves performance - focus on exercises that challenge your ability to maintain a stable, neutral spine. Planks, Pallof presses, and bird-dogs are far more effective and safer choices.
12. You Have One Leg Shorter Than the Other
While true anatomical leg length discrepancies exist, they are relatively rare. Most perceived differences are functional or mechanical.
This means one hip might be held higher due to muscle imbalances or asymmetrical sitting and standing postures. Before considering a heel lift, it is well worth assessing your pelvic alignment and working on symmetry in your movement. Otherwise, you could just be feeding into the imbalance rather than smoothing it out.
13. No Pain, No Gain
This is perhaps the most important myth on the list. While it's meant to encourage pushing through discomfort, it has blurred the line between productive effort and potentially harmful pain.
"Pain is a signal from your body that something is wrong. Discomfort from muscle fatigue is normal; sharp, shooting, or joint pain is not."
A better motto would be "No Suffer, No Success." Working through discomfort as you push yourself to greater heights is noble. Ignoring your body's warning signals can very easily ruin your ability to keep doing what you want to do in the short and long-term. Listening to your body is the key to sustainable progress and avoiding injury.
Better still, use these signals to take a step back and figure out why something hurts. If you can find an associated restriction or weakness, and work to improve it, you may have just released a hidden handbrake for better performance.
Final Thoughts
Questioning common wisdom is a sign of a critical thinker, especially when it comes to your health. By understanding the "why" behind these myths, you can make more informed decisions about your body, training, and recovery.
It's important to understand that every one of these myths makes perfect sense on the surface. It's why they've become so ingrained in our thinking. But taking a small step back allows us to see a bigger picture that can fundamentally reshape our perspective on these matters.
How many of these myths did you believe? What other health and fitness myths need to be debunked? Let me know your thoughts in the comments below.
I genuinely hope this article offers a fresh perspective - or at least one useful takeaway. If you have a different issue, or simply want to learn more about how your body moves, head over to the Your Wellness Nerd YouTube channel. Subscribe if you feel inclined, and let me know in the comments what you would like me to cover next.
- Grant
Frequently Asked Questions
Is cracking my knuckles really harmless?
Yes, the act itself, if performed responsibly, is generally harmless. However, if you feel the need to crack the same joint repeatedly, it may be a sign of stiffness or restriction in that area that could be addressed with better mobility and movement patterns.
Can I still do sit-ups for my core?
You can, but they are not the most effective or efficient option. Exercises that challenge your core stability, like planks or dead bugs, tend to be better for building functional strength that supports your spine during daily activities and other exercises. Go after that six-pack if you want to, but just know it won't automatically solve your core strength issues.
What should I do if my knees are noisy but not painful?
If there is no pain, the noise itself is not necessarily a problem. However, it can be a useful prompt to check your movement mechanics. Ensuring good mobility in your hips and ankles, and balanced strength and mobility around your knees, may help reduce the noise over time.
How can I tell if my leg length difference is real or postural?
A physiotherapist can perform specific assessments to help determine this. Often, a perceived difference can be related to pelvic alignment or muscle tension. If it is postural, targeted exercises can often help restore symmetry without the need for a lift.
One profound insight from this post
"Genuine pain is a sign your body is feeling threatened by something. 'No pain, no gain' blurs the line between productive effort and potential injury. Discomfort from muscle fatigue is normal; sharp or joint pain is not."
Living With Persistent Pain?
If your pain has lasted longer than expected, feels disproportionate to injury, or has not responded to standard treatment, you may benefit from a broader approach. Learn more about our physiotherapy services in Port Macquarie.
Want personalised guidance?
If you would like help making sense of your aches, pains, or ongoing symptoms, you can book with Grant either in Port Macquarie or via telehealth.
