How To Tell The Difference Between Soreness And Injury

After a rigorous workout, it's normal to feel sore in your muscles. This is usually an indication that your muscles are adjusting to the stress of your training. To avoid long-term harm, it is important to be able to distinguish between pain and injury. There is a thin line between the two. While soreness is usually gentle and a normal part of the healing process, injuries can have more significant consequences that necessitate rest and even medical care. 

In this post I will discuss how to tell the difference between regular muscle soreness and injury and what to do in each situation.

What Is Muscle Soreness?

Muscle soreness is a normal reaction to increased physical activity. This is especially true if you're starting a new exercise regimen, stepping up the intensity of your sessions, or using muscles that haven't been used for a long time. 

This type of soreness is called Delayed Onset Muscle Soreness (DOMS), which typically occurs 12-24 hours after a workout and can last up to 72 hours. DOMS happens because exercise causes microscopic damage to muscle fibres, prompting the body to initiate repair and recovery processes that lead to muscle growth and increased strength.

The key characteristics of normal muscle soreness include:

• Dull, achy pain: The discomfort is usually not sharp or severe but more of a general aching or tightness.
• Symmetrical: Soreness typically affects both sides of the body in the muscles that were worked. For example, after squats, both legs may feel sore.
• Appears after 12-24 hours: DOMS takes time to develop and usually peaks within the first 48 hours post-exercise.
• Improves with movement: Though your muscles may feel stiff initially, light stretching or movement often alleviates the discomfort.

What Is a Muscle Injury?

While soreness is a normal and expected outcome of working out, injuries are more serious. Muscle injuries occur when the muscle fibres are overstretched or torn. This is typically a result of improper form, overexertion, or a sudden movement. Injuries can range from mild strains to severe tears. Recognizing the difference between soreness and injury early on can prevent the problem from worsening.

Signs of a potential muscle injury include:

• Sharp or sudden pain: Unlike the dull ache of DOMS, muscle injuries often result in sharp, intense pain, either during the workout or immediately afterwards.
• Localised pain: Injuries usually affect a specific area rather than the symmetrical, whole-muscle soreness that DOMS causes. You may feel pain in a small, isolated spot.
• Swelling or bruising: In some cases, a muscle injury can cause visible swelling, bruising, or redness in the affected area. This is a sign of significant muscle damage and inflammation.
• Limited range of motion: If you’ve injured a muscle, you may find it difficult to move the affected area. For example, a strained hamstring might make it hard to straighten your leg.
• Pain with pressure or movement: If the muscle hurts when touched or when you try to use it, this could indicate a strain or tear.

How To Tell the Difference Between Soreness and Injury

There are several different ways to tell if you have an injury or you are merely sore.

Timing of Pain 

Muscle soreness typically develops slowly, setting in about 12 to 24 hours after exercise. In contrast, pain from an injury is usually immediate or develops shortly after the incident. If you feel a sharp pain during a workout or within hours afterwards, it’s more likely to be an injury than DOMS. Also soreness disappears again after 1-2 days. If the discomfort continues, it’s probably an injury.

Pain Type and Location 

Muscle soreness from training usually feels like a generalised, dull ache in the muscles that were worked, whereas injuries are often characterised by sharp, localised pain. For instance, after a leg day, both thighs may feel sore. This is totally normal. Contrary, a sharp pain in one knee could signal an injury.

Range of Motion 

Soreness may make you feel stiff or tight, but it typically doesn’t limit your ability to move completely. It’s just annoying. If a specific movement is extremely painful or impossible to perform, you may be dealing with an injury. Restricted mobility is often a sign of muscle strain or a more severe injury, such as a tear.

Physical Symptoms 

Look for signs of swelling, bruising, or inflammation. DOMS doesn’t typically cause visible changes in the muscle, but an injury may result in swelling or bruising due to tissue damage. If you notice these signs, it’s important to stop all activity and assess the severity.

What To Do Against Soreness

I have a whole article about the 5 Strategies To Combat DOMS. Please check that out. 

In summary:

1. Introduce new exercises gradually
2. Warm up properly 
3. Don't skimp on your recovery work 
4. Eat protein 
5. Don’t stop exercising  

Remember, soreness or DOMS is totally part of the process. Pain means growth in this case. Embrace it but don’t go crazy.

What To Do If You Have An Injury

If you think you have an injury, please absolutely consult with a doctor or a health care specialist. Ignoring this can lead to long-term or even irreparable damage. Better to bite the bullet – I know it sucks – address the problem, healt and do what’s necessary. Even if that means to reduce or even stop exercise for a while. 

Listen to your doctor or therapist, make sure you have a solid diagnoses about the problem and then come up with a proper healing plan. Depending on the injury, this may include physical therapy, certain exercises to execute or to avoid, mobility training, recovery mechanisms like massages, cold exposure or dry needling, or even operation. Also, do not underestimate the power of the right nutrition.  

The Difference Between Soreness And Injury

Knowing the difference between muscle soreness and injury is important for maintaining long-term health and fitness. While soreness is a natural part of the muscle-building process, injuries require more attention and care. I really want to emphasize the importance of not neglecting injuries from my own experience. This may suck on the long run. So better bite the bullet and get it sorted properly.

Sometimes it’s tricky how to tell the difference between soreness and injury. In this article I presented four ways that can help to tell the two apart. Pay attention to the type, timing, and location of your pain. This way you can also prevent small issues from becoming major problems. 

Listen to your body. When in doubt, seek professional advice to ensure you’re on the path to safe and effective recovery. Your future you will thank you.