Pain is very different to soreness

A little bit of muscle soreness after a workout is your body’s natural reaction to exercise. Inflammation is part of how the body signals that it’s going to rebuild. But pain is not normal; instead, it can be a sign of injury - and a cue to rest and let your body heal.

But how exactly do you tell the difference?

Look out for swelling or stiffness

One red flag is swelling around a joint after a workout.

Whilst stiffness around a muscle you worked out is normal, any stiffness around joints in the knees, hips, ankles or lower back is a source of concern. And if joint or muscle stiffness is ever impairing your ability to walk, you should get in touch with your GP.

Notice how quickly the discomfort starts

Soreness will usually come on around one or two days after the workout, which is why it’s important to build rest days into any routine.

Injuries, meanwhile, are much more immediate with the pain usually occurring during the workout or directly afterward. You might feel immediate pain making a misstep while running or overexerting your shoulder while lifting weights. Or you may notice that a muscle hurts once you stop using it.

Injuries don’t get better during a warmup

When you are dealing with soreness rather than an injury, a warmup will make the muscle feel better as you get it moving. But no matter how much warming up or stretching you do, an injury won’t get less painful. Instead, it will probably feel worse as you warm up - and will definitely feel worse if you try to work out.

Try the RICE method for slight injuries

If you notice a mild injury, try the RICE method - Rest, Ice, Compression and Elevation - which is most helpful within two days of an injury, particularly if there is swelling.

To minimize any swelling in the first 24 to 48 hours, compress the injured area and elevate it above the level of your heart. If you’re well beyond the 48-hour mark or the RICE method hasn’t alleviated the pain when you work out, you may need to visit your GP or a physiotherapist.

To prevent injuries, warm up and cool down every time

You’re probably well aware of the benefits of a good warmup and cooldown when exercising. A warmup gets your body ready for a workout, while a cooldown reduces your heart rate afterward.

Both decrease the risk of injury and intense soreness after strenuous exercise.

Start with easy movements like light jogging or dynamic stretching - such as leg swings and other fast-moving stretches - and end your workout with static stretching, which entails holding a position for 20 seconds or longer. You shouldn’t do static stretching before a workout though. Static stretching before exercise can weaken performance, because holding the stretch tires out your muscles.

If you want to take your post-workout recovery to the next level, try a foam roller or even a sports massage.

Listen to your body

Everyone has a limit of activity that their body can handle. Much of preventing injuries while following a healthy fitness routine relates to getting to know your body and understanding what your body can tolerate.

Most people instinctively know the difference between pain and soreness. There is a level of discomfort when we’re exercising that is normal, like running for that extra five minutes to build endurance. But pain is very different, and you shouldn’t ignore it.