Running is awesome—it helps you stay strong, healthy, and full of energy. But sometimes, your legs feel sore or tired after a workout. That’s normal! Other times, the pain might mean something more serious: an injury.
At Max Performance Therapy, we help runners know the difference between regular soreness and pain that needs attention. Let’s break it down in a simple way:
💥 What Is Soreness?
Soreness is when your muscles feel tired or achy a day or two after a hard run or workout. This is called DOMS (Delayed Onset Muscle Soreness)—it’s your body’s way of getting stronger after being challenged.
😣 What soreness feels like:
- Achy or tight muscles
- Happens 1–2 days after exercise
- Usually gets better after 2–3 days
- You still feel okay moving around (even if it’s a little uncomfortable)
✅ What to do for soreness:
- Stretch gently
- Walk or move lightly to keep blood flowing
- Rest if needed, but don’t stay still all day
- Drink water and eat healthy food
➡️ Think of soreness like a “growing pain” for your muscles. It means your body is getting stronger!
🚨 What Is an Injury?
Injury pain is sharper, more constant, or doesn’t go away after a few days. It usually means something is wrong in your joints, tendons, or muscles—and it needs help to heal.
😖 What injury pain feels like:
- Sharp, stabbing, or burning pain
- Pain that starts during a run (not after)
- Pain that gets worse the more you move
- Swelling, bruising, or popping sounds
- Doesn’t get better with rest or ice
❌ What NOT to do:
- Don’t try to “push through” the pain
- Don’t ignore pain that’s getting worse
- Don’t run again until you know what’s going on
➡️ If pain changes how you run or walk, it’s time to get it checked.
🤔 Still Not Sure?
Here’s an easy chart to help you decide:
|
Question |
Soreness |
Injury |
|
Did it start the next day? |
✅ Yes |
❌ No |
|
Can you still walk/run (even if sore)? |
✅ Yes |
❌ Hurts too much |
|
Does it go away in a few days? |
✅ Yes |
❌ Still there after 3+ days |
|
Is it getting worse, not better? |
❌ No |
✅ Yes |
🏥 When to Call a Physical Therapist
If the pain isn’t going away, feels sharp, or keeps coming back—don’t wait. At Max Performance Therapy, we can check what’s really going on and help you heal fast so you can get back to running.
We help runners like you every day: ✅ Stay safe
✅ Train smart
✅ Recover stronger than ever
👟 Final Tip from Dr. Khoa:
“Pain is your body’s way of talking to you. Soreness says, ‘I’m growing!’ Injury says, ‘Help me!’ Listen to it.”
Need help figuring out if it’s soreness or an injury?
💬 Reach out to us at Max Performance Therapy and we’ll guide you every step of the way.