Soreness vs Injury

It can be tricky to distinguish between muscle soreness from training and an injury, especially when they first develop. Soreness should progressively improve with time, while an injury tends to persist or worsen. Understanding the differences is crucial for proper recovery.

Delayed onset muscle soreness (DOMS) typically peaks 24-72 hours after an intense workout. It’s expected when starting a new program or performing novel exercises that your body isn’t accustomed to. The discomfort feels muscular, as if you simply worked those areas hard.

Soreness is not something that is necessarily good or bad. It can be an indicator that you’re training hard – but if you’re sore all the time, your ability to train for your sport or perform in a game may suffer. If you’re never sore you might always be fresh and ready for your games, but you might not be getting better.

Individuals vary in their proclivity for soreness. Knowing yourself and finding the right training intensities to make sure you’re getting better, but not so sore all the time that you can’t actually play your sport is important. 

Injuries, however, can have a more acute onset or gradually worsen over time rather than improve. Chronic injuries can be caused by overuse which if you continue the same activities without modification it will continue to worsen. Acute injuries are a very sudden onset and there is usually little doubt that an injury has occurred.

Chronic injuries can be trickier to differentiate than soreness – the pain may or may not subside with activity. Muscle soreness might peak up to 72 hours after a training session, but will feel progressively better after that point and will typically not return. Chronic injury is usually going to be focused in or around joint and tendon areas and will persist for weeks or longer. It is also common for chronic injuries to feel worse in the morning after longer periods of inactivity, like sleeping or long trips in a car or plane. 

5 Tips for Dealing with Soreness vs Injury:

1. Consult a doctor, especially for acute injuries or chronic issues that progressively worsen over time. The first 72 hours of an injury a lot is happening and it can be difficult to determine how severe an acute injury is. If there is still a lot of pain and swelling in an area after about 3 days it is worth getting in to see your doctor.
2. Motion is lotion. Continuing movement can speed recovery and return to sport faster for injuries. When a joint is moved, it increases blood flow and the movement of synovial fluid through the joint space which provides nutrients and lubrication. 
3. Avoid anything causing sharp pain or things that just don’t feel right. For injuries, pain doesn’t represent “weakness leaving the body.” Sometimes pushing through is acceptable, but usually this rule should be followed.
4. Bracing can help, but don’t completely immobilize unless prescribed. If you can’t walk without a limp you need crutches or a brace. But even if in a boot, take breaks at least once daily in order to do mobility and strengthening exercises. The longer a joint is immobilized, the longer it will take to restore proper function. 
5. Don’t overdo it. Even if an activity doesn’t aggravate an injury, doing too much can impede healing. Stop well before pain returns.Gradual, progressive return to sport is ideal after any downtime. Follow your doctor’s orders, but make sure that you ease back into training; start with 50% of your normal training volume and add 10% per week to get back to full intensity. 

The key distinction is that muscle soreness hurts but should be temporary as your body adapts to training.  Depending on the type, injuries might feel better once the body is warmed up and moving, but without a change in activity or strengthening the injury will persist. Listen closely to your body’s signals. If something doesn’t feel right, get it evaluated to prevent a minor issue from becoming a major setback.