Don't Be a Red Light Runner: Understanding the Stoplight System for Exercise Injuries

As an athlete and active individual, it's important to understand the stoplight system of injury. This system helps you determine when it's safe to continue activity, when you should stop, and when you need to seek professional attention. By using this system, you can better protect yourself from further injury and ensure that you are able to train effectively without risking your health.

The stoplight system of injury is a simple, yet effective way to assess the severity of an injury and determine the appropriate course of action. Similar to a traffic light, this system uses three colors to represent different levels of injury: green, yellow, and red.

Stoplight System Of Injuries

Green: This means you have no injury symptoms can continue activity.

Yellow: You have mild to low level moderate symptoms. This is an acceptable range but means you should take note and proceed with caution. In the yellow range you are still able to move as you normally would, and you are not compensating or favoring any movements. If you experience mild discomfort or soreness, it is generally acceptable to continue training. You may have post activity symptoms but they will resolve within 24 hours after exercise. 

Red: You have moderate to severe symptoms or higher, worsening symptoms, are compensating in your movement patterns, and/or at risk for worsening injury. This type of pain or may indicate a more serious injury. This means you should stop training immediately and seek professional attention. 

It's important to note that the stoplight system of injury is a general guideline and is not a substitute for professional advice. If you experience any pain or discomfort that worsens or doesn’t resolve with a day of rest or self care, it's always best to consult with a professional. At Mt Tam Sport & Spine we can assess the injury and determine the appropriate course of action.

In conclusion, the stoplight system of injury is a valuable tool for athletes. By using this system, you can better assess the severity of an injury and determine the appropriate course of action. Don’t be a “Red Light Runner” and continue activity when symptoms are worsening or you are moving differently. Challenge yourself and enjoy the adventure, but remember to pay attention to your body, seek professional attention if necessary, and always prioritize your health and safety.

Contact us if you have an injury or symptoms that aren’t resolving or if you have any questions if you should continue activity.