You're not alone in being perplexed by the differences between soreness and injury — seasoned athletes and exercise newcomers alike struggle to tell the two apart. To find out, dig deeper into your pain's characteristics.
Delayed onset muscle soreness (DOMS) — discomfort that occurs after muscles sustain average, minuscule damage during exercise — develops within a day after activity. According to the American College of Sports Medicine, eccentric muscle contractions, or movements that cause muscles to lengthen during the force of activity, are typically responsible for DOMS. It may peak up to three days later and disappear in four or five days. Pain caused by injury lasts longer and tends to worsen rather than improve.
DOMS typically spreads fairly evenly and symmetrically throughout the body exercised with no swelling. If you have pain in both legs, for example, you're likely sore. Discomfort from an injury is usually more narrowly focused, unevenly distributed — such as pain in only one leg — and visibly identifiable by inflammation.
Soreness generally goes away when sitting or lying down and flares up with movement. However, if you hurt while in motion and at rest, you might be injured. Either way, it's better to be safe than sorry. If the pain doesn't improve after a few days, consult a doctor.
What can you do to cope until the pain passes? Start by staying off your feet as much as possible. Movement aggravates discomfort, so resting will help avoid flare-ups. While you relax, apply heating pads to the most painful areas to take the edge off soreness. Over-the-counter nonsteroidal anti-inflammatory medications may reduce pain, as well.
Once you've recovered, practice soreness prevention. Swiftly jumping into and out of exercise is a recipe for discomfort; instead, prep your muscles to perform a warmup activity, such as stretching. Then, after a workout like a brisk walk, stretch your muscles again. It's good to test your limits and try new activities or intensities, but listen to your body. If you experience pain during exercise, you may be pushing yourself too hard.
