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Pain vs. Soreness: How to Tell the Difference

Feb 3, 2025 | Fitness & Wellness

Whether you’ve just tried a new activity, overdid it in the garden, or woke up feeling stiff, discomfort in your body can happen to anyone — but how do you know if it’s normal soreness that will fade with time or something more concerning, like pain?  

Understanding the difference between the two is key to managing your recovery, staying active, and avoiding potential injuries. 

In this blog, we’ll explore the differences between pain and soreness, share tips for managing each, and explain why paying attention to your body’s signals can help you stay on track with your health and well-being. 

What is Pain? 

Pain is your body’s way of saying, “Something’s not right.”  

It often feels sharp, intense, or lingering and can be difficult to ignore. Pain is usually a sign of injury or irritation and can result from issues like tissue damage, inflammation, or overuse. 

Common Descriptions of Pain: 

  • Sharp, stabbing, or shooting sensations 
  • Persistent aching that doesn’t improve with rest 
  • Pain that worsens with certain movements or activities

What is Soreness? 

Soreness, on the other hand, is a natural response to activity—especially when you’ve challenged your body in a new way.  

It’s commonly caused by small tears in your muscles, which happen during exercise or increased activity levels. While it can be uncomfortable, soreness is a sign that your muscles are adapting and getting stronger. 

Common Descriptions of Soreness: 

  • Achy, stiff, or tender muscles 
  • A dull or fatigued feeling in specific areas 
  • Typically felt 24-72 hours after physical activity 

Why Knowing the Difference Matters 

When you know how to distinguish between pain and soreness, you can respond appropriately and keep your recovery on track.  

Ignoring pain or mistaking it for soreness can lead to injury while avoiding movement when you’re just sore might slow your progress.  

The key is learning to listen to your body and responding in ways that support healing and growth. 

How to Manage Pain or Soreness

For Pain: 

  • Stop any activity causing pain to prevent further damage. 
  • Use ice: Apply an ice pack to the area to reduce swelling and inflammation. 
  • Seek professional help: Pain that doesn’t improve or feels severe should be evaluated by a medical professional. 

For Soreness: 

  • Keep moving: Low-impact activities like walking, gentle stretching, or yoga can help. 
  • Use heat: Apply a heating pad or take a warm shower to increase blood flow and reduce stiffness. 
  • Hydrate and rest: Proper hydration and sleep are key to muscle recovery. 

Recovery Is a Balancing Act 

Remember, discomfort isn’t always a bad thingit can be a sign that your body is adapting and growing. However, knowing the difference between pain and soreness is crucial to staying safe. 

Unsure About What You’re Feeling?

Let our Physical and Occupational Therapists help! We’re here to help you navigate the process and keep you moving and feeling your best!

Treatment is covered by insurance, no referral is needed, and with multiple locations across Western New York and virtual care, you can find a place and time that work for you.

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