The Difference Between Soreness and Injury (And Why It Matters)

“Is this just soreness… or have I actually hurt something?”

This is one of the most common questions we hear at Good Vibes Physio.

Knowing the difference can save you weeks or months of frustration.

What Normal Soreness Feels Like

Soreness usually:

• Comes on 12–48 hours after activity

• Feels dull, tight, or achy

• Affects both sides or large muscle groups

• Improves as you warm up

• Settles within a few days

This is your body adapting.

What Injury Feels Like

Injury usually:

• Feels sharp, pinchy, or localised

• Gets worse with specific movements

• Affects one side or one joint

• Doesn’t warm up properly

• Lingers or worsens over days

This is your body struggling.

The Danger Zone: Training Through the Wrong Pain

Pushing through normal soreness is fine.
Pushing through injury pain is how:

• Small issues become chronic problems

• Tendons get irritated

• Joints get overloaded

• Recovery gets delayed

A Simple Rule of Thumb

If pain is:

❌ Getting worse
❌ Changing how you move
❌ Still there after 3–5 days
❌ Making you avoid certain movements

…it’s time to get it checked.

At Good Vibes Physio…

We don’t just treat pain — we:

✅ Figure out what it actually is
✅ Tell you what’s safe to train
✅ Modify your load
✅ Stop small problems becoming big ones

👉 Unsure if it’s just soreness or something more? Book an assessment and let’s get clarity.