Muscle Soreness vs Injury: When Should You Be Concerned? | Athletic Therapy Victoria BC
- Julia Cole
- Jul 15
- 3 min read
By Julia Cole, CAT(C), RMT, CSCS – Athletic Therapist in Victoria, BC
You've just finished a great workout. The next morning, your legs are sore, walking downstairs is a challenge, and you're wondering:
"Is this normal... or did I injure myself?"
It's one of the most common questions I hear in the clinic.
The good news is that muscle soreness isn't always a bad thing. In fact, it's often a normal part of becoming stronger. The key is learning the difference between healthy soreness and pain that deserves attention.
What Is DOMS?
DOMS stands for Delayed Onset Muscle Soreness.
Unlike an injury, DOMS usually develops 12-24 hours after exercise, peaks around 24-72 hours, and gradually resolves over several days.
It commonly occurs after:
Starting a new exercise program
Increasing your training load
Returning after time off
Performing exercises that emphasize the lowering (eccentric) phase, such as Romanian deadlifts, split squats, or downhill running.
Research suggests that DOMS is caused by microscopic muscle damage combined with an inflammatory response as your body adapts to the new workload—not by lactic acid buildup, as was once believed.
How Do You Know If It's Normal Soreness?
Healthy muscle soreness usually:
Affects both sides equally (although not always)
Feels like a dull ache or stiffness
Improves as you warm up and move around
Resolves within a few days
Doesn't cause swelling or instability
Although uncomfortable, DOMS is often a sign that your muscles are adapting to a new challenge.
When Is Pain More Concerning?
Pain may be more than normal soreness if you notice:
Sharp or stabbing pain
Swelling around a joint
Pain that worsens with activity
Giving way or instability
Loss of strength
Pain lasting longer than a week without improvement
Difficulty performing everyday activities
These symptoms may indicate an injury rather than normal muscle adaptation.
Should You Stop Exercising?
Not necessarily.
If you're experiencing mild DOMS, light movement is often one of the best things you can do.
Walking, cycling, mobility work, and gentle strength exercises can improve blood flow and temporarily reduce stiffness.
If your pain feels more like an injury, reducing your training load while determining the cause is usually the better approach.
Does Stretching Help?
Stretching often feels good, but research shows it has very little effect on preventing or reducing DOMS.
Instead, focus on:
Gradually increasing training volume
Getting adequate sleep
Eating enough protein
Staying hydrated
Maintaining regular movement
These strategies help your body recover and adapt more effectively.
How Can You Reduce Muscle Soreness?
You don't need fancy recovery tools.
The biggest factors are:
Progress your training gradually.
Allow adequate recovery between hard sessions.
Eat sufficient protein throughout the day.
Prioritize quality sleep.
Continue moving, even on recovery days.
Your body becomes remarkably good at adapting when given consistent, manageable challenges.
The Goal Isn't to Be Sore
Many people think soreness equals a good workout.
That's simply not true.
Your goal should be to become stronger, more resilient, and more consistent, not sore after every session.
If you're constantly sore, it may actually be a sign that your training load is increasing faster than your body can recover.
When Should You See an Athletic Therapist?
If your soreness turns into persistent pain—or if you're unsure whether you're dealing with normal muscle soreness or an injury—an assessment can help identify the underlying cause before it becomes a bigger problem.
At Proactive Therapy in Victoria, BC, I help runners, soccer players, and active adults understand the difference between normal training adaptations and injuries that require treatment. Through evidence-based rehabilitation, strength training, and movement assessment, my goal is to help you continue doing the activities you enjoy with confidence.
Ready to Get Back to Feeling Your Best?
Whether you're dealing with persistent soreness, a running injury, or pain that's limiting your activity, Athletic Therapy can help.
Book an Athletic Therapy assessment with Proactive Therapy in Victoria, BC, and together we'll develop a plan to reduce pain, improve strength, and get you back to the activities you love.
