Dealing with pain—whether from injury, a chronic condition, or just everyday life—can make it tough to stay active and healthy.
But you don’t have to give up on your goals.
With the right strategies, you can manage pain and keep moving forward.
One proven method is the SLR framework.
This simple, science-backed approach helps you adjust your exercise routine so you can stay active without making pain worse.
SLR stands for Speed, Load, and Range—three key ways to make your workouts safer and more comfortable.
What is the SLR Framework?
The SLR framework is an easy-to-follow, three-step process for managing pain during exercise:
Speed: Slow down your movements to reduce strain and gain better control.
Load: Lower the weight or resistance to find a level that doesn’t make your pain worse.
Range: Limit how far you move a joint or limb so you stay within a comfortable, pain-free zone.
By making small changes to these three factors, you can keep working out while protecting your body and giving it time to heal.
How to Use the SLR Framework
1. Speed: Move Slower for Better Control
If you notice pain during an exercise, first try slowing down.
For example, take 4–6 seconds for each part of a movement.
Moving slowly helps you focus on good form and reduces sudden stress on your joints and muscles.
This approach is supported by physical therapy research, which shows that slower, controlled movements can help reduce pain and risk of injury.
2. Load: Reduce the Intensity
If slowing down isn’t enough, the next step is to lighten the load.
This means using less weight, less resistance, or an easier version of the exercise.
For example, if lifting a heavy dumbbell hurts your shoulder, switch to a lighter one or use just your arm.
Research and clinical guidelines recommend starting with lower intensity and gradually increasing as your body adapts.
3. Range: Stay in Your Comfort Zone
If pain still lingers, adjust your range of motion.
Don’t go as deep in a squat, or don’t reach as high in a shoulder press.
Only move as far as you can without pain.
Over time, as your body heals, you can slowly increase your range.
This is a common strategy in rehabilitation and is recommended by experts to avoid aggravating injuries.
Putting SLR Into Practice
Step 1: Notice where and when you feel pain. Is it sharp or dull? Does it happen during a certain exercise?
Step 2: Try adjusting speed first. If pain continues, lower the load. If it’s still there, reduce your range of motion.
Step 3: Keep track of what works and what doesn’t. If pain gets worse or doesn’t improve, talk to a healthcare professional like a physiotherapist for advice tailored to you.
Why Does SLR Work? (Science Check)
Exercise is proven to help manage pain for conditions like arthritis and after injuries, as recommended by the National Institute for Health and Care Excellence (NICE).
Adjusting speed, load, and range is a standard part of physical therapy and rehabilitation for pain and injury.
Staying active (with the right modifications) helps prevent further problems, improves mood, and keeps you independent.
Benefits of the SLR Framework
Prevents injuries by avoiding movements that make pain worse.
Improves performance by allowing you to focus on good form.
Boosts confidence as you learn to manage pain and stay active.
Helps you stay consistent with exercise, which is key to long-term health.
Tips for Success
Start slow and make small changes.
Listen to your body—never push through sharp or severe pain.
Celebrate small wins and progress.
If you’re unsure, ask a professional for help.
Conclusion
Pain doesn’t have to stop you from being active.
By using the SLR framework—adjusting your speed, load, and range—you can exercise safely, manage discomfort, and keep moving toward your goals.
This approach is simple, effective, and rooted in science.
With patience and persistence, you’ll build a stronger, healthier you.
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