Pain after sport: what’s normal soreness and what could be an injury

Pain after sport is common, nevertheless not all pain is normal, sometimes it means injury. Understanding the difference between normal muscle soreness and warning signs of injury helps prevent long-term damage. Early recognition protects joints, muscles, and long-term movement health. In this article you will learn to differentiate what is a normal soreness and what could be an injury.

What normal post-exercise soreness feels like (DOMS)

Delayed Onset Muscle Soreness (DOMS) is the muscle pain that occurs after unfamiliar or intense exercise. Usually happens after new or intense activity since the muscle is passing through the process of repair and strengthening, and the DOMS is the result from microscopic damage to muscle fibers.

It’s called delayed because it happens 1-3 days after the workout, not immediately after. The typical timing of the DOMS starts 12–24 hours after exercise, with peaks at 24–72 hours. The common sensations are stiffness, tenderness, aching, reduced strength. But don’t worry, the DOMS improves gradually with movement and time.

Signs your pain is likely normal soreness

These are signs that support the fact that your pain is likely a normal soreness or DOMS:

• Pain is spread across muscle groups, not one specific point.
• No sharp pain at the moment of activity.
• No major swelling or bruising.
• Full movement is still possible, even if stiff.
• Pain improves with gentle movement and warming up.
• Pain settles within a few days.

When pain may indicate an injury

On the other hand, on some occasions, pain may indicate injury. For example, when pain starts suddenly during activity or exercise, when pain is localised to one spot, and/or when pain worsens instead of improving. Also, if you perceive a sharp, stabbing, or tearing sensation accompanied with the pain. Lastly, if movement becomes limited or unstable, you should think of a possible injury.

Common sports injuries that mimic soreness

As well, there are common sports injuries that mimic soreness that you should be aware of. Some examples are: muscle strains and micro-tears, ligament sprains, or tendon overload injuries. Other frequent sports injuries include cartilage irritation, and joint irritation and inflammation.

Red flags that should not be ignored

Below we list important red flags that should not be overlooked:

• Significant swelling
• Visible bruising
• Joint instability
• Locking or catching in a joint
• Inability to bear weight
• Reduced range of movement
• Numbness or tingling
• Pain that persists beyond 5–7 days
• Pain that disrupts sleep

Movement clues: soreness vs injury

Normal soreness

In normal soreness, the pain is stiff at first, but improves with movement. The muscles feel heavy, yet it is really stable. Most importantly, the joint remains with full control.

Injury-related pain

While, in normal injury-related pain, movement doesn’t improve the pain, on the contrary the movement causes sharp pain. The person often has a fear of movement due to instability, experiencing loss of strength or control. After an injury-related pain, the person should use protective guarding.

Swelling and inflammation: what’s normal and what’s not

Sometimes exercise comes with mild swelling. If the mild swelling resolves within 24-48 hours with basic treatment, it is a normal response of the body to increased blood flow and minor tissue microtrauma. While, an abnormal swelling is a severe, persistent (beyond 5-7 days), painful, or accompanied by symptoms like numbness, skin discoloration, reduced range of movement, and/or inability to bear weight. Please always consider heat, redness, and visible joint swelling as warning signs.

What to do if you suspect an injury

If you suspect an injury please follow these recommendations. First, stop aggravating activity and protect the area. Next, avoid pushing through pain and consider an early assessment. An early assessment with a GP or an orthopedic surgeon will be great. They will help you and indicate if imaging or physio is needed, depending on the case. Finally, be patient, a gradual and guided recovery is fundamental in the process.

When to seek medical assessment

If you have any of the following please consult with a GP or orthopedic surgeon for specialised care:

• Pain lasts longer than a week
• Pain worsens instead of improving
• Swelling increases
• Joint feels unstable
• Repeated flare-ups after activity
• Recurring injuries
• Reduced daily function

Conclusion

Not all pain means injury, but not all pain should be ignored. Learning the difference between DOMS and injury protects long-term movement health. Early guidance from an orthopedic specialist supports safe recovery. Doctify helps patients find trusted orthopedic surgeons and specialists for expert assessment and care.

Feel free to consult an orthopaedic surgeon through Doctify for personalised advice, we will be happy to help you! Find the best orthopaedic surgeons in the United Kingdom or search for the best specialists globally:

• Orthopaedic surgeons in the United Arab Emirates
• Orthopaedic surgeons in Germany
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• Orthopaedic surgeons in Australia

Medically Reviewed
Last reviewed on 27/01/2025