The “No Pain, No Gain” Myth: When Soreness Is a Problem

We’ve all heard the phrase, “No pain, no gain.” It’s a popular mantra in fitness culture, but the truth is—it can do more harm than good. While some level of soreness is normal after physical activity, especially when trying new exercises or increasing intensity, pain isn’t always a sign of progress. In fact, it can be a warning sign of injury.

So, how do you know when soreness is just part of the process and when it’s something more serious? Let’s break it down.

Muscle Soreness vs. Injury: What’s the Difference?

1. Normal Muscle Soreness (Delayed Onset Muscle Soreness - DOMS)

What It Feels Like:

• Dull, achy, or stiff feeling in muscles

• Begins 12–24 hours after exercise, peaking around 48 hours

• Improves with light movement, stretching, or rest

DOMS happens when tiny microtears occur in your muscle fibers after intense or unfamiliar activity. This is a normal part of muscle growth and recovery.

Key Signs It’s Normal:

• Symmetrical soreness (e.g., both legs after squats)

• No sharp or stabbing pain

• You can still move, even if it feels uncomfortable

2. Pain That Signals Injury

What It Feels Like:

• Sharp, stabbing, or burning sensation

• Pain that occurs suddenly during activity

• Swelling, bruising, or visible deformities

• Numbness, tingling, or weakness

Injury-related pain often happens because of strains, sprains, tendonitis, or even stress fractures. Unlike soreness, pain from an injury doesn’t improve with movement and may get worse over time.

Key Signs It’s an Injury:

• Pain on one side of the body (asymmetrical)

• Pain that limits your ability to move

• Pain that lasts longer than 7–10 days

• Pain accompanied by swelling or bruising

When to See a Physical Therapist

It’s time to schedule an appointment with a physical therapist if:

• Your pain is severe, sharp, or sudden

• You’re experiencing numbness, tingling, or weakness

• Pain limits your daily activities or sleep

• You have recurring pain in the same area

• Your “soreness” hasn’t improved after a week of rest

A physical therapist can identify the root cause of your pain, create a personalized treatment plan, and help prevent future injuries. Early intervention often leads to quicker recovery and better outcomes.

Break the “No Pain, No Gain” Mindset

Pain isn’t a badge of honor. Pushing through discomfort without understanding its cause can lead to serious injuries, setbacks, and long-term issues. Instead of chasing pain, focus on:

• Proper warm-ups and cool-downs

• Progressive overload (gradually increasing intensity)

• Listening to your body’s signals

Struggling with Pain or Soreness? We Can Help.

At Impact Physical Therapy, our experienced team is here to help you recover from injuries, manage pain, and improve performance safely. If you’re unsure whether your pain is normal soreness or something more serious, don’t wait.

Schedule a free consultation with one of our doctors at our Scottsdale or Peoria locations today!