If you’ve ever asked yourself, “Is this pain from a good workout, or did I injure something?”—you’re not alone. Knowing the difference between soreness and injury can help you recover safely, avoid setbacks, and know when it’s time to see a physical therapist.

In this post, we’ll break down how to tell normal muscle soreness (like DOMS) apart from true injury pain, what signs to watch for, and when to seek help.

---

🔍 What Is Muscle Soreness (DOMS)?

Muscle soreness—specifically Delayed Onset Muscle Soreness (DOMS)—is a completely normal response to exercise, especially after new or intense activity.

DOMS typically:

• Starts 12–24 hours after exercise
• Peaks at 24–72 hours
• Feels like a dull, achy pain in the muscles
• Gets better with movement or light activity
• Goes away in 2–5 days

Common causes of DOMS:

• New workouts or exercises
• Increased intensity or volume
• Eccentric movements (e.g., lowering weights slowly)

✅ Tip: To relieve normal muscle soreness, try light activity, stretching, hydration, and sleep.

---

⚠️ What Does Injury Pain Feel Like?

Unlike soreness, pain from injury is a warning sign that something isn’t right. This type of pain often:

• Happens suddenly or during a specific movement
• Feels sharp, stabbing, or burning
• Is usually located in a joint, tendon, or ligament
• Can cause swelling, bruising, or weakness
• Worsens over time or with activity

Examples of common injuries:

• Muscle strain
• Ligament sprain
• Tendonitis
• Joint instability

If you’re feeling a sharp pain after a workout or during daily activities, it could be more than just DOMS.

---

🆚 Soreness vs. Injury: Key Differences

Feature	Muscle Soreness (DOMS)	Injury Pain
Onset	12–24 hrs after exercise	Immediate or sudden
Pain Type	Dull, achy	Sharp, stabbing, burning
Location	Muscle belly	Joint, tendon, ligament
Improves with	Light movement	Often worsens with use
Duration	2–5 days	Lasts longer or gets worse
Swelling/Bruising	Rare	Common

---

🩺 When to See a Physical Therapist

Not sure if it’s soreness or an injury? Here’s when to get professional help:

• Pain lasts more than 5–7 days
• Pain limits your movement or strength
• You notice swelling, bruising, or numbness
• Pain disrupts daily activities or sleep
• You feel unstable in a joint (like a knee or shoulder)

A licensed physical therapist can evaluate your condition and create a treatment plan to help you recover safely—whether you’re dealing with soreness or a more serious injury.

---

✅ Takeaway: Know Your Body’s Signals

Understanding the difference between muscle soreness and injury is essential for staying active and pain-free. If the pain is mild, symmetrical, and goes away in a few days, it’s likely DOMS. But if it’s sharp, sudden, or persistent, don’t ignore it—seek guidance from a physical therapist.