When Your Workout Fights Back: Soreness vs. Injury

Dr. Maggie Parker
Sep 2
2 min read

We love a good post-workout burn, but when that muscle soreness turns into sharp pain or just won’t go away, it can be hard to tell what’s normal, and what’s a problem.

At Outshine Physical Therapy & Fitness, we help Asheville’s active adults, athletes, and weekend warriors train smarter—not just harder. Here’s how to decode what your body is telling you so you can stay moving, stay safe, and stay strong.

Two women exercise in a gym. One kneels on a mat, the other stretches on the floor. Exercise equipment and large windows in the background.

Delayed Onset Muscle Soreness (DOMS): What’s Normal?

DOMS typically sets in 12–36 hours after a new or intense activity. It usually feels like:

General stiffness and tenderness
Mild swelling or tightness
A dull, achy soreness that improves with movement
Temporary strength reduction (e.g., you feel weaker going down stairs)

DOMS is your body adapting to new demands. It’s part of the growth process, especially when you increase load, reps, or add eccentric movement (like hiking downhill or doing deadlifts).

It's okay to keep moving but modify intensity. Light activity (walking, foam rolling, gentle stretching) can help avoid pushing through max-intensity workouts when you're extremely sore.

Warning Signs It Might Be an Injury

Pain that shows up suddenly or gets worse over time may be more than soreness.

Pay attention to:

Sharp, stabbing, or localized pain
Swelling that doesn’t subside
Bruising or visible changes
Numbness, tingling, or weakness
Pain that worsens with rest or disrupts sleep
Pain that doesn’t improve within 4–5 days

Common culprits in rotational sports or active adults?

Tendon strain (rotator cuff, Achilles)
Labral tears (hip or shoulder)
Nerve irritation (neck or low back)
Muscle strains from overuse or poor form

Why “No Pain, No Gain” Is Outdated

Pain is a signal, not a badge of honor. Training through real pain can lead to compensations, longer recovery time, and chronic issues that sideline your progress.

Instead, ask:

“Does this pain improve with warming up or worsen?”
“Am I moving well, or just getting through the reps?”
“Is this soreness symmetrical and expected—or is one side way worse?”

What to Do if You're Not Sure

Not all discomfort requires stopping—but some does. Here’s a simple breakdown:

Symptom	What to Do
Mild, symmetrical muscle soreness	Active recovery, hydration, gentle movement
Sharp or increasing pain	Stop activity, assess, and consider PT
Swelling or instability	Rest and seek professional input
Tingling or numbness	Time for a PT check-in

Person in blue top receives dry needling by a gloved practitioner. "OUTSHINE" text on practitioner's shirt. Clinic setting, calm mood.

At Outshine, We Help You Train Smarter

We specialize in helping you decode body signals and stay ahead of injury. Whether you’re preparing for a fall disc golf tournament, rebuilding your strength post-summer, or training through perimenopause, we’ve got your back.

We’ll help you: