Feeling soreness after hitting the gym is a natural part of any workout routine. Injury, on the other hand, is far more serious and may require attention/treatment from a medical professional. Usually if you tried a new workout that your body was not familiar with, it’s likely that you will experience some level of soreness even if you’re physically fit. Pain however, doesn’t always lead to gains—and pain definitely isn’t needed in order to see gains. Either way, sometimes that pain can mean you’re actually injured. Knowing the difference between the two is crucial to maintaining a healthy and active lifestyle for the long haul.
Key Differences:
Duration
The key thing to note when differentiating between soreness and pain is time. Natural soreness from physical activity has a much shorter duration. Soreness should last anywhere from one to three days depending on the intensity of the workout, with a peak usually around the 36-hour mark. Post-workout soreness can start anywhere from later that day until a few days after the workout, however, after a couple of days, the soreness should reduce dramatically. If your soreness peaks a day or two after your workout then gradually begins to decrease, you’re likely in the clear.
An injury will typically linger past three days and make it difficult to partake in normal, daily activities. When pain persists for a longer period of time or causes an extreme restriction in movement, you may have crossed the fine line from soreness into injury. If the soreness lasts longer than the normal couple of days or so, or has an impact on how you function, it is probably some sort of an injury. If you find yourself having to adjust your normal activities due to a muscle pain, it’s likely time for a quick check-up with a medical professional.
Type of Pain
Regular soreness will usually present itself as tight, stiff and achy pain in large areas (Groups of Muscles) while injuries usually cause sharp stabbing deep pain in more localized areas (Muscles or Joints). Swelling is also a red flag that something is wrong. Another tell is soreness usually worsens with prolonged sitting, while pain usually worsens with continued activity.
How To Stay Ahead of Soreness
Some of the best things you can do to manage soreness include knowing your body’s limits, conditioning your body for the activity ahead, and stretching/foam rolling post-workout. In addition, rest, hydration, and proper nutrition play important roles in helping muscles recover. Alternating activity types and allowing days of rest are key in helping your body stay ahead of soreness and avoid pain and injury.
How To Relieve Pain:
Ice and heat therapy can often help relieve pain, depending on the severity of the injury, when done properly. With ice therapy, you should be cautious about the amount of time you spend icing the injury. Best practice is to limit sessions to 20 minutes to avoid causing tissue or skin damage.
Heat therapy is beneficial for stiff joints and muscle pain because it allows blood vessels to relax and increases circulation - having the opposite effect of ice therapy. Heat can be very soothing for tight muscles and painful joints, but it is not typically recommended to apply heat to a fresh injury. With heat therapy, limit sessions to 20 minutes and be mindful to the level of heat/how it is administered to avoid blisters and burns.
When it comes to persistent pain that does not dissipate in one to two weeks, it is best to identify the problem as quickly as possible by visiting with a physician or physical therapist. Physical therapy can help you identify the body mechanics that led to the injury, help you manage pain and learn ways to overcome injury and prevent future injury.
References:
Dawson, B., Gow, S., Modra, S. et al, Effects of immediate post-game recovery procedures on muscle soreness, power and flexibility levels over the 48 h. J Sci Med Sport. 2005;8:210–221.
Cheung, K., Huma, P., Maxwell, L. Delayed onset muscle soreness: treatment strategies and performance factors. Sports Med. 2003;32:145–164.