Injury or Just Sore? How to Tell the Difference (and When to See a Physio)

There’s nothing like the post-workout ache to remind you of a solid training session but what happens when that “good sore” crosses the line into something more serious?

As physios, one of the most common questions we get is:
“How do I know if it’s just DOMS or if I’ve actually injured myself?”

Let’s break it down.

The Hallmarks of DOMS (Delayed Onset Muscle Soreness)

DOMS is a normal, temporary response to increased or unfamiliar activity. It typically:

• Peaks 24–72 hours after exercise
• Feels like a dull, achy soreness
  
  
• Eases with light movement
  
  
• Improves gradually on its own within 2–3 days

It is part of your body’s adaptation process. A sign that your muscles are rebuilding and getting stronger.

Signs You Might Be Dealing With an Injury

While soreness fades, an injury often lingers or worsens over time. Key red flags include:

• Sharp or stabbing pain during or after movement
• Swelling, bruising, or loss of function
  
  
• Pain that doesn’t ease with rest
  
  
• Pain that affects sleep or everyday activities
  
  
• A ‘pop’ or snap sensation at the time of the incident

If you’re modifying how you move to avoid pain (limping, avoiding stairs, skipping workouts), it’s time to have it checked out.

What a Physio Can Do

Even if you’re not sure whether it’s an injury, seeing a physio early can:

• Speed up your recovery
  
  
• Prevent a minor issue from becoming a chronic one
  
  
• Keep you training safely (with modifications if needed)
  
  
• Provide hands-on treatment and exercises to support healing

Remember, not every niggle needs weeks off or a full rehab plan. Sometimes, it’s just about adjusting how you load, move, and recover.

You don’t have to wait until something really hurts to book in. Think of your physio like you would your dentist or mechanic. Early maintenance beats major repairs.