Soreness vs. Injury: When to Worry
Work-out tips
Even seasoned exercisers can struggle to tell the difference between muscle soreness from overload—a good thing—and an actual muscle or joint injury—definitely something you want to avoid.
With gyms open again post-pandemic, many people are back at their routines and rediscovering the familiar ache of delayed onset muscle soreness (DOMS). That post-workout soreness can feel like a small victory—it means your muscles are responding to new demands and adapting to build strength.
But sometimes, that discomfort signals more than progress. It may be your body warning you of a brewing injury. Left unchecked, what starts as a minor issue—like a sore shoulder or knee—can grow into a full-blown problem that affects your daily life and sidelines your fitness plans.
🧠 How to Know the Difference
As a retired fitness trainer and now full-time massage therapist, I meet many clients who come in with injuries that started out as “just soreness.” They try to tough it out, “work through the pain,” and before they know it, it’s no longer manageable. That’s like waiting until your engine seizes up before calling the mechanic.
Here’s how to spot the difference between healthy soreness and an injury that needs attention:
✅ Normal Muscle Soreness (DOMS):
Feels achy, tender, tired, or tight
Comes from overloading muscles beyond their usual threshold
Often felt on both sides of the body (e.g., both quads or both shoulders)
Affects entire muscle groups, not a pinpoint location
Peaks within 24–72 hours and fades in a few days
May feel like a satisfying post-workout burn or stiffness
❌ Signs of Injury:
Sharp or stabbing pain, especially during movement
Localized pain—usually only on one side
Swelling, bruising, or visible inflammation
Pain that lasts longer than a week
Worsens with activity or doesn’t go away with rest
💡 When to Seek Help
If the discomfort doesn’t fade, or if it worsens with time, don’t ignore it. It’s your body waving a red flag. Get evaluated by a healthcare professional. Whether it’s massage therapy, physical therapy, or medical imaging, early intervention can prevent long-term damage.
Pain is information. Listen to it.
Note: I’m no longer a practicing personal trainer, but I bring over two decades of fitness knowledge into my current work in sports massage and body rehabilitation. These insights are here to educate and help you understand how proper training and movement can support a healthy, pain-free body.
