Understanding Pain vs. Soreness
As a sports chiropractor with a patient population being young athletes (generally around the ages of 12-18), a conversation I have with almost every one of them has to do with understanding pain. A lot of younger kids are not used to pain, therefore when they experience any slight discomforts, they relate it as pain. As a medical professional, this distinction is important to make, as it can determine if a period of time away from sport is necessary or if it is something we can manage in the office without pausing activity. Let’s break down what you need to know about pain vs. soreness.
Muscle Soreness: The Good Kind of Discomfort
A good way to describe soreness is a dull, achy feeling after a workout or practice. This is called Delayed Onset Muscle Soreness (DOMS), and it typically occurs 24-48 hours after practice. This is actually a positive sign that your body is adapting and getting stronger. Here’s what characterizes normal soreness:
It feels tender to the touch but manageable
The discomfort is often symmetrical
It gradually improves within 2-3 days
The sensation is dull and achy rather than sharp
Movement may be stiff but not severely limited
Pain: Your Body’s Warning Sign
Unlike soreness, pain is your body's way of saying a few things: we did too much too fast, we did something incorrectly, we need to stop what we are doing. As a practitioner who works with athletes daily, I’ve learned to help patients identify these key warning signs of pain:
Sharp, stabbing, or burning sensations
Pain that appears suddenly during activity
Discomfort that focused on one specific area
Pain that persists or worsens with continued activity
Symptoms that include swelling, redness, or heat
Loss of strength or range of motion
Pain that disrupts sleep or daily activities
The Grey Area: When to Get Help
Pain is not always easy to identify, and kids can misconstrue what they are experiencing, however here’s when I recommended getting evaluated:
If your “soreness” hasn't improved after 3-4 days
When you're experiencing recurring discomfort in the same area
If you're having to modify movement to avoid discomfort
Tips From the Treatment Room
For normal soreness:
Continue to move!! Movement is medicine
Stay hydrated
Perform light stretching
Foam rolling is a sore muscles best friend
Maintain proper nutrition
For pain:
This one is not as cut and dry. This differs for every person. I suggest seeking a professional evaluation to best determine the route of care best for you.
The Best Way to Manage Pain – Prevent the Pain
As a clinician, of course I have my favorite things to treat. Mine happens to be preventing injuries, rather than rehabbing an injury. Preventing both soreness and pain starts with incorporating the following:
Proper warm-up and cool-downs
Gradual progression in training intensity
Regular maintenance of proper mechanics
Attention to recovery and rest days
The Bottom Line
Understanding the difference between pain and soreness is crucial for anyone who is physically active. While soreness is a normal part of the adaptation process, pain is a warning signal that shouldn’t be ignored. When in doubt, it is always better to consult with a medical professional than to risk a small injury turning into something bigger.
Remember, your body is remarkably good at telling you when something is wrong - the key is learning to listen and respond appropriately. If you are unsure about what you are experiencing please message me, as I am here to help you stay active and healthy.
