Most of us at some point or another have felt some degree of soreness. Feeling soreness after activities such as a long walk, a busy day, travel, or a new workout or activity can be expected. While this may be normal in certain circumstances, what kind of soreness is an indication of an injury?
Often, feeling sore after an activity is an indication of your body adapting to activity or recovering from everyday strain. But sometimes, soreness can be a sign that something more needs attention.
Normal muscle soreness, or Delayed Onset Muscle Soreness (DOMS), occurs due to microscopic tears in muscle or connective tissue. This causes mild inflammation as the body works to repair itself. Normal soreness often appears 24-48 hours after an activity, feels achy, stiff or tight,and resolves within a few days. It commonly occurs after doing a new activity, increasing the demand of an activity, or returning to exercise after a break. Sometimes, this occurs after being excessively busy such as standing on your feet all day. To help manage DOMS, focus on light movement, gentle stretching, gentle stretching and staying well hydrated. Active recovery, like a short, easy walk, is often more beneficial than complete rest.
When Soreness Becomes a Warning Sign
There are times where soreness can be a concern. Some examples of soreness being an indication of actual injury are: when it lasts longer than a week, is sharp, burning, numb or tingling, is worsening in intensity, there is swelling or warmth, it limits daily activities or sleep, or if it comes and goes. As a general rule, If pain is interfering with normal movements, you should not try to push through it. In these cases, it is best to consult with your doctor or physical therapist to determine the best course of action.
Addressing the issue at hand often leads to a faster recovery and prevention of future issues. Ignoring persistent soreness is not advisable. It can delay healing, lead to chronic pain, and ultimately limit your ability to function in your daily life.
The Role of a Physical Therapist
A physical therapist can help determine whether soreness is normal, identify movement issues, and guide safe ways to stay active and pain-free.
In summary, occasional muscle soreness is a sign that your body is adapting. However, if your pain is sharp, persistent or limiting your lifestyle, it needs professional attention. Don’t push through potential injury. Consulting a physical therapist offers the best path to fast recovery and long term pain free activity.
Eric Ullman, PT, DPT
Physical Therapist
Owner of ReThrive Wellness, PLLC
ericullman@rethrivewellness.com
www.rethrivewellness.com