How to Tell Soreness From Pain
Have you ever walked into the gym from a workout feeling particularly painful?
When you’re worried about persistent shoulder pain or stiffness in your lower back, it’s important to look for a couple of warning signs to determine if it’s regular post-workout pain or something much more serious.
I spoke to Blake Dirksen, Ph.D. at Bespoke Treatments and creator of Nightcap Training , about the red flags of soreness, why rest isn’t always good, and why you might finally need to make an appointment with PT that you’ve been putting off for months. Before checking for an injury or stopping going to the gym altogether, pay attention to these signs.
Pain that lasts more than 72 hours
Yes, it seems obvious, but if you exercised three days ago and still feel like noodles, this is really cause for concern. If 72 hours have not passed, you might be fine, Dirksen said, especially if you’re new to the gym or trying a new exercise.
“If this is your first time doing something new or working in a range of motion that you haven’t worked in yet — say, squatting a little lower or [raising] over your head for the first time in a long time — then you can expect to have a little pain.” , – he said. “This is called delayed muscle soreness, and it lasts 24 to 48 hours, sometimes 72 hours if you really tense it and exceed your limits.”
However, the DOMS should diminish over time as you get used to the movement or routine. According to him, if you notice a slight improvement after three days, you should see a physiotherapist or doctor.
Swelling is also a bad sign. Any swelling means your body is sending inflammatory elements to your injury, so be careful!
What to do: If you are sick for more than three days, see your doctor. Anything less and you might just be suffering from new gym activities.
Sharp and sudden pain
Let’s say you feel great in the gym and because of improper movement, your wrist, lower back, or shoulder suddenly stops working . Well, that’s another good reason to see a doctor, especially if you’ve been stretching or straining a muscle, says Dirksen.
“You can still take a day or two off,” he said. “Or, if it’s not exhausting, just quit the workout and change [it] so that it doesn’t annoy her anymore. You would like to be more careful. “
Localized pain should also be noted, Self said. If you notice a very specific pain somewhere on your body, and not general soreness through a muscle, that may be a reason to proceed with caution, too.
What to do: Take a day off. If you are not in excruciating pain, you might be fine. However, if your workout is unbearable, see your doctor as soon as possible.
Radiating pain
Have you ever experienced “soreness” that seems pulsating or radiating? This could be a bad sign. Dirksen advises that pain that travels down the arm or leg is called “radicular pain.”
“This means the nervous system is involved,” he says. “So, the pain that pierces the arm means some kind of compression of the nerves.”
For example, a pinched nerve can cause radicular pain.
What to do: Dirksen recommends cutting back on your workout (less weight, fewer reps, etc.).
Don’t take a break from the gym
Contrary to what most of us believe (rest heals everything), Dirksen often recommends staying in the gym and exercising as usual, to the best of our ability, provided it doesn’t cause pain.
“The problem is that if you did any physical activity for a whole week off, then during this whole week you have lost the conditioning of your [body], and now you are in a weaker place than when you started. , “he said.” When you are weaker, you become more vulnerable to further injury. So, you have entered the cycle of negative rotation of inaction. “
Instead, stay active, shrink, and use ice and heat when needed, Dirksen said. And when all else fails, just sign up for a physical therapy session – it’s better to play it safe than to regret later.