Recovery · 1 min read · Updated
Sore or hurt? Knowing the difference
Muscle soreness is normal a day or two after training; sharp or lasting pain isn't. How to tell them apart and what to do.
Feeling sore a day or two after a new or hard workout is normal. It's called delayed-onset muscle soreness, and it fades as your body gets used to training. Pain that's sharp, in a joint, or sticks around is different.
Normal soreness
- A dull ache in the muscles you trained.
- Peaks 1 to 2 days after, gone in 3 to 5.
- Feels better once you warm up and move.
Signs of an injury
- Sharp or stabbing pain, especially during a lift.
- Pain in a joint rather than a muscle.
- Swelling, bruising, or not being able to move normally.
- Pain that's getting worse, not better, after a few days.
Minor tweaks
For a small strain, rest the area, use ice for the first day or two to calm swelling, and ease back in with light, pain-free movement. Train other body parts in the meantime.
Safety first: See a doctor or physical therapist for a pop or snap you heard or felt, big swelling, numbness or tingling, pain at night, or anything that hasn't improved in a week or two. Lower-back pain that runs down a leg needs a check too.