Soreness or Injury? How to Tell What Your Body’s Trying to Say
We’ve all been there.
You hit a tough workout, crush a long run, or spend the weekend climbing, and the next day... your body lets you know about it. Maybe it’s that satisfying muscle ache that makes you feel like you did something, or maybe it’s a nagging pain that makes you pause and think, uhhh, is that normal?
Knowing the difference between soreness and injury can be the thing that keeps you moving—or forces you to take more time off than you’d like.
Let’s break it down.
What Normal Soreness Feels Like
That classic post-workout soreness (a.k.a. DOMS, or delayed onset muscle soreness) is your body’s way of adapting and getting stronger. It usually:
Feels dull and achy, mostly in the muscles you trained
Peaks around 24–48 hours after activity
Improves with movement, stretching, or just giving it a little time
Might make stairs feel like a challenge—but doesn’t stop you from doing everyday things
If you’re walking a little funny or wincing when you sit down but otherwise feel fine, you’re probably just sore. Annoying? A little. But totally normal—and even a sign of progress.
Signs It Might Be More Than Soreness
Now for the red flags.
If your pain feels sharp, lingers longer than a few days, or messes with your sleep or movement, it could be something more than typical post-workout fatigue. Here’s what to look for:
Sharp, stabbing, or pinching pain—especially during specific movements
Pain that wakes you up at night or doesn’t ease after a few days
Swelling, bruising, or noticeable stiffness
Pain that worsens with use instead of improving
Needing to limp, shift your weight, or change how you move just to get through a workout
These are all signs your body might be dealing with an injury, not just soreness.
A Quick Rule of Thumb
Still not sure? Use this simple filter:
If the pain is…
On one side only
In or around a joint (rather than just muscle)
Getting worse the more you move
…it’s probably worth getting checked out.
You Don’t Have to Wait Until It’s “Serious”
One of the biggest myths out there? That you need to be completely broken to see a physical therapist.
The truth: the best time to get support is when something just starts to feel off. A little tweak. A weird twinge. That nagging feeling that doesn’t go away.
We’re here to help you catch things early, move smarter, and stay in the game—whether you’re training for a race, climbing every weekend, or just trying to stay active without pain.
Let’s Talk About What You’re Feeling
If you’ve got a nagging issue, an old injury that keeps showing up, or something that just feels off, don’t wait. Book a free discovery call with our team. We’ll talk through what’s going on and help you decide what to do next.
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You don’t have to push through pain—and you definitely don’t have to figure it out alone.
Let’s get you back to doing what you love, pain-free and confident.