Sore or hurt? How to tell the difference

Trying something new often brings delayed onset muscle soreness (DOMS). According to the American College of Sports Medicine (ACSM), it usually starts 12 to 24 hours after exercise, can feel worst between 24 and 72 hours, and should last only a few days (usually 3 to 5).

Usually normal soreness:

• A dull ache, stiffness or tenderness in the muscles you worked
• Shows up later, not during the exercise
• Gradually improves

Signs to stop or get checked:

• Pain during exercise. ACSM says this signals a problem (too intense, poor form) and the exercise should be stopped.
• Pain that is debilitating, heavy swelling or dark urine. ACSM advises seeing a health professional.
• Soreness that lasts more than a week, or pain that feels sharp and constant. Cleveland Clinic lists these as reasons to see a provider.

Light activity shouldn't slow your recovery, so gentle movement is fine on sore days. Progressing slowly is one of the best ways to reduce soreness.

Try this today: After your next workout, rate your soreness on a 0 to 10 scale for the next two days. If it stays high or makes daily tasks hard, ease back next session.

Safety note: Chest pain, dizziness or unusual shortness of breath during activity are not soreness. Stop and get medical help right away.

Sources

• ACSM Information On: Delayed Onset Muscle Soreness (DOMS), American College of Sports Medicine, 2011 (archived copy of acsm.org) (opens in a new tab)
• Cleveland Clinic: Delayed Onset Muscle Soreness (DOMS) (opens in a new tab)