S2 Ep 11 - The Fear That Makes Pain Worse — And How to Fix It

Welcome to the Pain Free Living podcast with co-host and Therapy coach Clare Elsby.

In this solo episode, she explores a challenge many people face without realising it: the fear of pain and how it can quietly shrink your world.

You’ll hear how one client, after a fall post–hip surgery, became so anxious about “what might happen” that his confidence, mobility, and mood all declined — even though every scan showed he was physically safe.

Clare explains how fear-based pain works, involving your nervous system staying on high alert, so that even normal movement can feel threatening.

You’ll discover why changing unhelpful thoughts (“I will fall”) to gentler “ladder thoughts” (“I might fall”) helps reset the brain, and how small, safe steps rebuild trust in your body. Through gradual exposure and curiosity, her client regained confidence, and the pain eased as his fear lifted.

If you’ve ever stepped back from movement, worried about flare-ups, or felt anxious after an injury, this episode offers simple, practical tools to help you move forward again.

Feel free to share this episode with a friend or family member who would benefit from hearing this advice.

5 Key Takeaways
Fear of pain is common, and it can amplify symptoms even when scans show nothing is wrong.
Your internal language (“I will fall”) can fuel anxiety; “ladder thoughts” help bridge back to confidence.
Avoidance shrinks your world and feeds more fear; gradual exposure helps reverse the cycle.
Small, safe steps build real evidence that your body is more capable than your anxious mind suggests.
With the right support, confidence grows, mobility returns, and pain often reduces as fear eases.

Find out more about us and stay connected
😎 Learn more about Bob’s story: https://bit.ly/BobsOsteoStory
🤩 Find out more about Clare’s work: https://www.clareelsby.com/
📰 Sign up for our Pain Free Living newsletter: https://bit.ly/PFL_newsletter_signup
🎙️ Connect with us on socials & podcast platforms: https://linktr.ee/Painfreeliving

Need to Know
This podcast provides general information for educational purposes only. It is not medical advice and should not replace professional assessment, diagnosis, or treatment.
Always seek qualified healthcare advice if you have any concerns about your health before starting exercise or self-care routines.