Understanding Soreness vs. Pain: The Key Differences You Need to Know

Do you know the difference between muscle soreness and pain? Don't get them confused.

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In our last article, we spoke about muscle soreness. If you have not read my post on “Is soreness an indication of a good workout?” Then I would highly recommend it!

Continuing on from this, we are going to explore the difference between muscle soreness and pain, and how pain can be a sign of injury.

It is important to note the difference between muscle soreness and pain, as they are two very different things!

Soreness:

Soreness felt in the muscles that have been worked after exercise is referred to as “Delayed-Onset Muscle Soreness” aka. “DOMS”. This is totally normal and more common in our beginner lifters.

Muscle soreness can also occur during a workout which is known as “Acute Muscle Soreness”. This can last a few minutes or up to 24 hours after exercise.

Both of the above are related to the muscle being put under load/stress and responding accordingly. Soreness and discomfort from exercise are temporary and should clear up after a few days, gradually getting better with each day.

It is common to feel a little stiff and for the muscles to ache. Although this should not be the case every time, it is a common occurrence to experience when you are new to lifting or trying out a new movement or program.

These types of sensations are normal when exercising and are not a cause for concern.

Pain:

Pain is usually felt in a specific body part, such as a muscle, tendon or joint. It is also usually a more intense and consistent feeling than muscle soreness.

The pain may be sharp and stop you from doing particular movements. It may not go away on its own.

Pain can be a sign of injury, so it is important to note the following signs of injury:

• Sudden pain, which can be severe

• Swelling or bruising

• Weakness in the injured muscle

• Tenderness to touch the location of the injury

• Inability to bear weight on a certain body part, e.g. leg, ankle

• Inability to move a joint normally

• Visual signs of injury, e.g. a bone out of place

• Pain or discomfort that lasts longer than 10 days
  

Now injury can also not be as obvious as some of the above signs. So if you are experiencing pain in any way and believe you may have an injury, it is best to see a professional.

If you push through a suspected injury, you may end up making things worse for yourself. So again, it is SO important to see a professional if you suspect an injury. Your first point of contact will generally be a doctor or a physical therapist, and then they will be able to advise you on what to do next. I promise that you will not get a gold medal for pushing through injury and continuing to exercise.

If you do believe you may have an injury, you should immediately stop any activities that cause pain, avoid pushing through the pain, and seek professional advice.

Pain is a very personal thing and we all have differing levels of tolerance. So the degree of an injury is not always equal to the amount of pain you may be experiencing.

An injury will need rest and will generally take some time to repair. A professional will be able to help prescribe you the best course of action.

Soreness on the other hand will improve with continued light movements, stretching, and rest.

Now that we have talked briefly about muscle soreness vs. pain and the link pain has to injury, I hope you may be a little more educated on signs to watch out for.

It is important to remember that if your pain is extreme or you have pain that lasts longer than 10 days, you should definitely consult with a professional.