You’ve smashed a new workout, hit a long run, or pushed yourself a bit harder than usual – and now you’re sore. But how do you know if it’s just normal muscle soreness (DOMS) or the start of an injury? As a sports therapist in Andover, knowing the difference can help you avoid unnecessary worry or prevent a niggle from turning into a bigger issue.
Here’s how to tell what’s what.
What is DOMS?
DOMS stands for Delayed Onset Muscle Soreness, and it’s a normal response to physical activity – especially if you’ve tried something new, increased your intensity, or loaded muscles in a different way (like hill sprints or a tough gym session). It usually:
- Starts 12-24 hours after exercise
- Peaks around 24-72 hours
- Feels like a dull, aching stiffness
- Is tender to touch or when stretching the muscle
- Improves with gentle movement (though the first few steps might be rough!)
At our sports therapy clinic in Andover, we often reassure people that DOMS doesn’t mean you’ve done anything wrong – it’s part of the normal adaptation process. A bit of movement, hydration, sleep, and time usually sorts it.
When might it be more than DOMS
While soreness is normal, pain that behaves differently might need more attention. Ask yourself:
- Did the pain start during activity, not after? DOMS comes on later – if it hurt while exercising, that’s a red flag.
- Is the pain sharp, stabbing, or in a joint? DOMS tends to be a dull muscle ache, not sharp or localised to joints.
- Is it getting worse rather than easing? DOMS will typically improve with each day. If it’s going the other way, get it checked.
- Is there swelling, bruising, or a visible change? That’s outside the DOMS territory, and may point to a strain or tear.
Still not sure? Don’t guess
If you’re unsure whether what you’re feeling is normal or not, it’s worth asking. We often see people who wait weeks thinking it’s “just sore” – only to find they’re dealing with something that would’ve been easier to treat early on.
A quick assessment with a sports therapist can give you peace of mind, rule out anything serios, and even help speed up recovery – whether it’s DOMS or something more.
Want help figuring out what’s going on?
We’re happy to take a look and point you in the right direction. Book an appointment with our sports therapist in Andover – no pressure, no panic.