Ask a Doctor: How to tell ordinary workout soreness from a real injury

Q: I’ve always heard that some soreness is just part of getting stronger, especially when you’re exercising regularly. How can I tell the difference between normal soreness and an injury I shouldn’t ignore?

A: It’s normal to feel some muscle soreness when you begin a new exercise routine or increase your activity level. But there’s a difference between mild post-workout soreness and pain that keeps returning or becomes more intense each time you exercise.

Overuse injuries are common because they usually do not come from one sudden, dramatic event. Instead, they build over time when the muscles, tendons, bones or joints are stressed repeatedly without enough recovery.

One of the biggest red flags is pain that worsens during or after activity. Ongoing soreness or stiffness, swelling, tenderness, reduced strength, or a clear decline in performance can also signal that something is wrong.

This can affect anyone, not only competitive athletes. Runners may develop knee pain or shin splints. Swimmers can run into shoulder problems. Tennis players and golfers may experience elbow pain. Even people who simply increase walking, gym sessions or other activities too quickly can end up with overuse injuries.

One common mistake is trying to work through the pain. If you keep doing the activity that is causing the problem, a small issue can become harder to treat and may take longer to heal.

The encouraging part is that many overuse injuries can be avoided. Build activity gradually, use proper technique, include strength and flexibility training, and give your body enough time to recover. If pain keeps coming back or begins to interfere with normal activities, it should be evaluated.

The goal is not to stop exercising whenever something hurts. It is to figure out why it hurts so the problem can be addressed and you can safely return to the activities you enjoy.