If there’s one thing I’ve learned from working in physical therapy, it’s this: a surprising number of people have never worked out in their lives. That’s okay—we all start somewhere. But here’s the thing: most of these folks have no idea what muscle soreness feels like, and worse, they don’t know how to tell the difference between soreness and actual pain.
So, let’s break this down. Because if you don’t know what you’re supposed to feel after a workout, you might end up quitting too soon—or worse, pushing yourself toward an injury.
What Muscle Soreness Is (and Why It’s Normal)
Muscle soreness is that achy, “good pain” feeling you get after exercising. It’s not a bad thing. In fact, it’s a sign that your muscles are responding to the work you’ve done. This soreness happens because your muscles experience tiny tears during exercise, especially if you’re doing something new or challenging. Your body then repairs those tears, making your muscles stronger and more resilient.
To learn more about muscle soreness, check out this research on DOMS (Delayed Onset Muscle Soreness) from the National Center for Biotechnology Information.
Here’s what muscle soreness feels like:
- A dull ache or tightness in the muscles you worked out.
- It might feel worse when you move or touch the area, especially the day after your workout.
- It usually lasts 1-3 days and gradually improves.
Why Muscle Soreness Is a Good Thing
For a lot of people, muscle soreness feels like proof they’ve done something right. That post-workout ache says, “Hey, you showed up, you pushed your limits, and now your body is adapting.”
Here’s why it’s a good thing:
- It Means Progress: Soreness happens when your body is getting stronger. Over time, your muscles will adapt, and you’ll feel less sore doing the same activity.
- It’s a Reminder of Your Hard Work: That ache is a badge of honor—it shows you’ve challenged yourself.
But remember: Soreness isn’t the only sign of a good workout. You don’t have to be sore every time you exercise to see progress.
What Pain Is (and Why It’s a Problem)
Pain is a completely different story. Pain is your body’s way of saying, “Stop! Something’s wrong.” While soreness is an expected part of working out, pain is a warning signal that something isn’t right—like an injury, strain, or movement your body isn’t designed to handle.
If you’re unsure whether you’re experiencing muscle pain or something more serious, this resource from the Mayo Clinic on muscle pain provides a helpful overview.
Here’s what pain feels like:
- Sharp or Sudden: Pain often comes on suddenly and feels intense or sharp.
- Localized: It might feel like a stabbing or pinching sensation in a specific area.
- Persistent: Unlike soreness, pain doesn’t ease up as you move around. In fact, it often gets worse.
- Unnatural Movement: If it feels like something “snapped,” “pulled,” or “isn’t supposed to bend that way,” stop immediately.
How to Distinguish Soreness from Pain
- Does It Feel Achy or Sharp?
Soreness feels like an ache or stiffness in the muscles. Pain is sharp, stabbing, or sudden. - Does Movement Help or Hurt?
Soreness might feel stiff at first, but gentle movement or stretching usually makes it feel better. Pain often gets worse with movement. - Is It Localized or Widespread?
Soreness is usually in the muscles you worked out. Pain can be in joints, tendons, or a very specific spot that feels “off.”
What to Do If You’re Sore
- Embrace It:
That soreness? It’s your body adapting and getting stronger. Own it! - Move Gently:
Light activity like walking or stretching can help ease soreness by increasing blood flow to your muscles. - Recover Well:
- Drink plenty of water.
- Eat protein-rich meals to help repair muscles.
- Get enough sleep—this is when your body does most of its healing.
- Don’t Overdo It:
Soreness is normal, but don’t go all out every day. Your muscles need time to recover.
What to Do If You’re in Pain
- Stop Immediately:
If something feels sharp, sudden, or wrong, stop what you’re doing. - Rest and Assess:
Sometimes pain is temporary, like a cramp or a tweak. Give it time, but don’t ignore it if it persists. - Seek Help:
If pain lasts more than a few days or feels severe, see a professional. This guide on muscle cramps from the Mayo Clinic is a good place to start.
Final Thoughts: Listen to Your Body
Soreness is your body’s way of saying, “Great job!” Pain is your body saying, “Hold up, something’s wrong.” Learning to tell the difference is key to making progress without getting hurt.
If you’re ever unsure, err on the side of caution. Stop, assess, and if needed, get advice from a professional. Fitness is a journey, not a sprint, and the more you understand your body, the better your results will be.
So, the next time you feel that post-workout ache, smile—you’ve earned it. But if it feels sharp or wrong, listen to your body. It knows best.
FAQ’s: Muscle Soreness vs. Pain
Q: Is muscle soreness a sign of a good workout?
A: Not necessarily. Muscle soreness can indicate that you’ve challenged your muscles, especially with a new or intense activity. However, a workout doesn’t have to make you sore to be effective. Progress, not pain, is the ultimate goal.
Q: How long should muscle soreness last?
A: Muscle soreness typically peaks 24-48 hours after exercise (known as DOMS) and should resolve within 3-5 days. If it lasts longer or feels more intense, you may have overtrained or strained a muscle.
Q: How can I reduce muscle soreness?
A: To ease muscle soreness, try gentle movement like walking or stretching, stay hydrated, eat protein-rich meals, and get plenty of rest. Recovery techniques like foam rolling or a warm bath can also help.
Q: What does real pain feel like during or after a workout?
A: Pain is often sharp, sudden, and localized. It doesn’t improve with movement and may feel like stabbing, pinching, or a “something’s not right” sensation. Pain during a workout is a signal to stop immediately.
Q: Can muscle soreness turn into an injury?
A: Muscle soreness itself doesn’t cause injury, but if you ignore your body’s need for recovery and push too hard, you could risk overuse injuries or strains. Always listen to your body and allow time for rest.
Q: Should I work out if I’m sore?
A: Light activity like stretching, walking, or a low-intensity workout can help with recovery. However, avoid intense exercise targeting the same sore muscles until the soreness subsides.
Q: How do I know if I’ve injured myself?
A: If you feel a sudden, sharp pain during exercise, or if you experience swelling, bruising, or persistent discomfort that doesn’t improve, you may have an injury. Consult a physical therapist or doctor if you’re unsure.
