How to Tell If It’s Just Soreness or a Real Injury

Posted by: Reform Physical Therapy in Injury Prevention on August 27, 2025

When Pain Leaves You Wondering

After a tough workout, a long run, or even a weekend of yard work, it’s common to feel sore. But how do you know if what you’re experiencing is normal muscle soreness — or the sign of a real injury that needs attention?

Understanding the difference can help you recover faster, avoid making things worse, and know when it’s time to see a professional.

What Normal Muscle Soreness Feels Like

Delayed Onset Muscle Soreness (DOMS) is the stiffness and mild discomfort that sets in 12–24 hours after activity and can last up to 72 hours. It’s your muscles adapting and repairing after being challenged.

Typical soreness:

• Feels like a dull, achy stiffness
• Improves with gentle movement or stretching
• Gradually gets better over a few days
• Is evenly distributed (both legs, both arms, etc.)

Image Suggestion:
Infographic showing “Signs of Normal Soreness” vs. “Signs of Injury.”
Alt Text: Chart comparing characteristics of soreness and injury pain.

Signs It Might Be a Real Injury

Pain may signal a more serious issue if you notice:

• Sharp, stabbing, or sudden pain during activity
• Swelling, bruising, or redness
• Pain in a joint that feels unstable or “gives out”
• Pain that gets worse instead of improving
• Numbness, tingling, or weakness
• Discomfort lasting more than a week without improvement

These could indicate a strain, sprain, tendon injury, or other condition that needs professional evaluation.

Why It’s Important to Know the Difference

Pushing through an injury can delay healing, increase the severity of the damage, and lead to compensatory movements that create new problems. On the other hand, stopping all activity for normal soreness can slow your progress.

Knowing what you’re dealing with helps you respond appropriately.

How Physical Therapy Can Help

A physical therapist can assess your movement, strength, and symptoms to determine whether you’re dealing with normal soreness or an injury.

Treatment may include:

• Gentle mobility work to speed recovery from soreness
• Targeted exercises to address imbalances and prevent reinjury
• Hands-on techniques to reduce pain and swelling
• Education on safe activity progression

If it is an injury, starting PT early can significantly shorten recovery time.

Self-Care for Normal Soreness

If your discomfort matches the profile for DOMS:

1. Stay gently active — light movement helps circulation.
2. Stretch or use a foam roller to ease stiffness.
3. Stay hydrated and eat nutrient-rich foods.
4. Use ice or heat based on preference for comfort.

When in Doubt, Get Checked Out

If you’re not sure whether it’s soreness or injury, it’s always better to be safe. A quick evaluation can give you answers and a clear plan forward.

At Reform Physical Therapy, we help patients of all ages and activity levels recover quickly — and prevent small problems from becoming big setbacks.

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