As an athlete, aches and pains often come with the territory. You’ve probably heard the phrase “no pain, no gain,” and while some discomfort is a normal part of physical adaptation, it’s important to recognize when pain signals something more serious. Being able to distinguish between normal soreness and a potential injury can mean the difference between missing a few days or a few months of activity.

 

What Is Soreness and What Causes It?

 

Muscle soreness often signals that your body is adapting to new or more intense physical demands. Some discomfort can show up almost immediately after a workout due to the buildup of metabolic byproducts like hydrogen ions, which contribute to a temporary burning sensation. This type of acute soreness usually fades quickly with rest. A different kind, called delayed onset muscle soreness (DOMS), appears later (typically 48 to 72 hours after exercise). Unlike the brief burn experienced during intense effort, DOMS results from microscopic damage to muscle fibers, especially during eccentric (lengthening) contractions [1][2]. This low-level strain, similar to a grade one muscle injury, triggers inflammation and stiffness as part of the body’s natural repair and strengthening process [1][2]. You’re most likely to feel it after performing unfamiliar movements, increasing intensity too quickly, or skipping a proper warm-up.

 

Soreness vs. Injury

 

Soreness:   Generalized discomfort or stiffness affecting both sides of the body Dull, aching sensation in muscles Tenderness when touching or using muscles Gradual improvement over a few days with rest and light activity   Normal soreness can progress into injury if training continues without sufficient rest and recovery.

Injury:   Sharp pain, usually occurs on one side of the body  Pain typically occurs immediately  Pain that does not improve or worsens over time Often worsens with continued movement May interfere with normal range of motion or ADL’s May be accompanied by swelling, bruising, instability, or numbness.

 

Knowing whether you’re experiencing typical soreness or an actual injury will influence your next steps, whether that means adjusting your training, seeking professional evaluation, or beginning a recovery protocol. 

 

Managing Muscle Soreness

 

If you’re confident it’s just muscle soreness, there are several evidence-based strategies that can help support recovery and reduce discomfort:

 

• Stay hydrated: Proper hydration supports muscle function and helps flush out metabolic waste products.
• Focus on nutrition: Meals should include all three macronutrients (carbs, protein, and fat) while snacks should contain at least two. Add anti-inflammatory omega-3 fatty acids, antioxidants, and polyphenols from foods like fatty fish, nuts, berries, and vegetables. 
• Stay active: Oftentimes, the last thing we can think about when we’re feeling sore is moving more; however, low-intensity activities such as walking, gentle cycling, or mobility work can improve circulation and ease stiffness. 
• Get some sleep: Restorative sleep is essential for muscle repair and overall recovery.
• Try an Epsom salt bath: Soaking in warm water with Epsom salts (at least 2 cups per gallon of water) may help alleviate soreness; however, scientific evidence is limited.  It’s likely the warm bath that helps rather than the salt. 

 

For more recovery tips, check out our blog.

 

Preventing Injuries

 

While some injuries are unpredictable, such as fluke accidents, many can be prevented through smart training and recovery habits. Here are some ways to reduce your risk:

 

• Warm up properly: A dynamic warm-up prepares your muscles, joints, and nervous system for activity.
• Progress gradually: Increase training volume and intensity in small manageable increments. 
• Train responsibly: Always use proper technique, follow established training protocols, and refrain from reckless behavior that could lead to injury. 
• Cross-train: Incorporating different types of movement promotes balanced muscle development and reduces repetitive strain.
• Prioritize recovery: Your training should include both active recovery sessions and complete rest days. Ensure you get quality sleep each night. 
• Listen to your body: Persistent soreness, excessive fatigue, or ongoing pain (especially when they continue despite adequate rest) are signals to reduce intensity and reevaluate your training load. 

 

 

Key Takeaways:

 

• Understanding the difference between typical post-exercise soreness and pain resulting from injury is essential for safe, effective recovery and long-term athletic progress.
• Soreness is usually dull, occurs bilaterally, and improves with light activity and rest; it’s a normal response to training.  
• Injury-related pain is often sharp, unilateral, and persistent, and may worsen with continued movement.
• Signs of injury can include swelling, bruising, instability, numbness, or pain that interrupts sleep.
• Recognizing early warning signs allows you to modify your training before a minor issue becomes a major setback.

 

 

References

 

1. Delayed Onset Muscle Soreness. Physiopedia. Published 2024. Accessed August 5, 2025. https://www.physio-pedia.com/Delayed_Onset_Muscle_Soreness
2. Cheung K, Hume PA, Maxwell L. Delayed Onset Muscle Soreness. Sports Medicine. 2012;33(2):145-164. doi:https://doi.org/10.2165/00007256-200333020-00005