# Fear of injury > Worrying about getting hurt is normal, but avoiding movement can let the fear grow. Bring the movement back in small, easy steps: go slowly to the edge of discomfort, back off, and repeat little and often. A physio or doctor can help if pain or a health condition is involved. - Type: Guide - Topic: Habits & Motivation › Overcoming Barriers - Reviewed by: Andrew Schox, BSc(Hons) PGradDipPod MPod, Podiatrist (2026-10-21) - URL: https://twikka.com/learn/fear-of-injury - Updated: 2026-10-21 - **Worry is normal.** After pain or an injury, it is normal to feel worried about movements like bending, lifting, running or exercising [1]. - **Avoiding movement can backfire.** It brings short-term relief, but it stops you finding out that the movement is safe [2]. - **Small steps work best.** Go slowly, back off when you need to, and repeat little and often [3]. - **Some soreness is common at first.** Soreness from something new usually settles as your body adapts [4]. ## How do you get past a fear of injury? Bring the movements you fear back in small, manageable steps, rather than avoiding them. Avoiding hobbies or time with friends can add to social withdrawal and low mood, and can leave you not trusting your body to be strong [3]. Moving gently back towards what you have avoided works the other way: it gives you the experiences that show the fear is unfounded [2]. Staying away from movement for too long can also make your body less able to cope, make pain feel stronger and slow recovery [1]. Here is how to do it: - **Go slowly to the edge of discomfort,** then back off and notice how you feel before trying again [3]. Discomfort is not the same as pain: if something hurts, stop or ease off. - **Repeat little and often** rather than doing a lot at once, and build up gradually [3]. - **Make it easier if it feels threatening.** Try a seated or lying-down version, then make it harder as your ability improves. Exercise can be adapted to suit you [4]. - **Get feedback on your technique** from a physio or trained instructor if you can. Too little feedback can leave people less confident and more afraid of doing exercises wrong, and worry about hurting yourself when exercising alone is a common barrier [5]. For people with back pain, exercise tends to reduce fear of movement, though how reliably it does so isn't clear yet [6]. > **Try this:** Pick one movement you've been avoiding, such as bending to pick something up or walking a little further. Do a small, easy version of it on a few days this week, and notice how you feel afterwards. ## When to check with a health professional If your fear is tied to ongoing pain or a long-term condition, a physio or doctor can help you plan the steps. If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio. Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe. Feeling sick, sweaty or unwell, unexplained discomfort, or breathlessness or dizziness that doesn't settle during or after activity isn't something to ease off for. If it has settled, see a doctor soon. A sore muscle or joint, or soreness a day or two later, is a reason to ease off. See a doctor or other health professional if it persists or gets worse. For adults aged 60 and over, being more active can mean more exposure to falls, so build up steadily [7]. ## Quick answers ### What is graded exposure? Graded exposure means returning to movements you fear in a steady, controlled way. Instead of avoiding a movement completely, you bring it back in small, manageable steps. You start slowly, stop at the edge of discomfort, back off, and repeat little and often as you build up. ### Will avoiding movement make my pain worse? Avoiding movement can ease worry for a short time. Avoiding it for too long can make your body less able to cope, make pain feel stronger and slow recovery. Bringing movement back gently, in small steps, is the usual advice. A physio or doctor can help you plan it. ### Is it normal to be scared of hurting myself when I start exercising? Yes. After pain or an injury it is normal to feel worried about movements like bending, lifting, running or exercising. Starting with a small, easy version and building up gradually gives you the chance to see that the movement is manageable, and your confidence can grow from there. ### Can I exercise safely on my own, or do I need supervision? Many people feel nervous about hurting themselves when they exercise alone. Getting feedback on your technique from a physio or trained instructor can help you worry less about doing it wrong. Starting with an easy version and building up gradually also helps. If you have pain or a condition, ask a physio or doctor. ## Sources 1. Leicestershire Partnership NHS Trust. Graded Exposure. https://www.leicspart.nhs.uk/wp-content/uploads/2026/04/LPT-CHSMSK04-Graded-Exposure.pdf 2. Caneiro JP, Smith A, Bunzli S, Linton S, Moseley GL, O'Sullivan P. From Fear to Safety: A Roadmap to Recovery From Musculoskeletal Pain. University of Melbourne (Minerva Access). https://minerva-access.unimelb.edu.au/server/api/core/bitstreams/44dcb7c6-cfe5-59a6-9d86-a7aa54b03400/content 3. NHS patient leaflet. Chronic pain self-management: exercise and posture. https://www.wsh.nhs.uk/CMS-Documents/Patient-leaflets/PainService/6290-1d-Chronic-pain-self-management-stretching-exercise-and-posture.pdf 4. Geneen LJ, Moore RA, Clarke C, Martin D, Colvin LA, Smith BH (2017). Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews. The Cochrane Database of Systematic Reviews. https://doi.org/10.1002/14651858.cd011279.pub3 5. Dickson C, de Zoete RMJ, Berryman C, Weinstein P, Chen KK, Rothmore P (2024). Patient-related barriers and enablers to the implementation of high-value physiotherapy for chronic pain: a systematic review. Pain Medicine. https://doi.org/10.1093/pm/pnad134 6. Jadhakhan F, Sobeih R, Falla D (2023). Effects of exercise/physical activity on fear of movement in people with spine-related pain: a systematic review. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2023.1213199 7. Sherrington C, Fairhall NJ, Wallbank GK, Tiedemann A, Michaleff ZA, Howard K, Clemson L, Hopewell S, Lamb SE (2019). Exercise for preventing falls in older people living in the community. The Cochrane Database of Systematic Reviews. https://pubmed.ncbi.nlm.nih.gov/30703272/ --- Source: Twikka (https://twikka.com/learn/fear-of-injury). General information about physical activity, not medical advice.