Buzz
Have you ever left the gym feeling unusually sore?
When you're dealing with persistent soreness in your shoulder or a stiff lower back, it's crucial to watch for certain warning signs to determine whether it's just typical post-workout discomfort or a more serious issue.
I interviewed Blake Dircksen, a physical therapist at Bespoke Treatments and founder of Nightcap Training, to discuss the warning signs of soreness, why resting may not always be the best solution, and when it's time to finally book that long-overdue appointment with a physical therapist. Before you push through and risk injuring yourself further, keep an eye out for these key indicators.
Pain that persists beyond 72 hours
It may seem like common sense, but if you’re still feeling like a limp noodle three days after your workout, that could be a serious concern. Dircksen explains that if you’re within 72 hours, you might be okay—especially if you’re new to working out or trying a new movement.
"If you're doing something unfamiliar or moving your body in a way you haven’t before—like squatting deeper or lifting overhead after a long break—you should expect some soreness," Dircksen said. "This is called delayed onset muscle soreness, or DOMS, and it can last anywhere from 24 to 48 hours, sometimes up to 72 hours if you've really pushed past your usual limits."
However, DOMS should gradually lessen as you adapt to the exercise. If you don’t notice improvement after three days, Dircksen recommends consulting with a physical therapist or doctor.
Swelling is another red flag. If you're experiencing swelling, it means your body is sending inflammatory agents to the injury site, so don’t ignore it!
What to do: If your soreness lasts more than three days, it's time to see a doctor. If it’s less than that, you’re probably just dealing with the typical aches from a new workout routine.
Sudden and sharp pain
Imagine you're at the gym, feeling great, and suddenly a wrong move makes your wrist, lower back, or shoulder feel off. That's another solid reason to see a doctor, especially if you've pulled or strained a muscle, according to Dircksen.
"You can still take a day or two off," Dircksen advised. "Or, if it’s not too severe, you can finish your workout and modify it to avoid aggravating the injury. But, always be cautious."
Self also suggests keeping an eye out for localized pain. If you’re feeling pain in a very specific area of your body, rather than general muscle soreness, it’s another signal to proceed with care.
What to do: Take a rest day. If it’s not excruciating, you may be fine. But if continuing to work out is unbearable, get to a doctor immediately.
Pain that radiates outward
Have you ever felt a ‘soreness’ that seems to travel or pulse through your body? This could be a warning sign. Dircksen explains that pain radiating down the arm or leg is referred to as ‘radicular pain.’
According to Dircksen, it suggests that the nervous system is at play. ‘Pain traveling down the arm indicates nerve compression,’ he explains.
Radicular pain can stem from something like a pinched nerve, which disrupts nerve pathways.
What to do: Dircksen advises reducing the intensity of your workout—this means fewer reps, lighter weights, or both.
Don’t skip your gym session
Unlike the common belief that rest is the ultimate cure, Dircksen often advises sticking to your regular workout routine as much as possible, provided it’s not causing any pain.
‘Taking an entire week off from physical activity may sound tempting, but it actually weakens your body. After that week, you’re in a more vulnerable position than when you started,’ Dircksen warns. ‘Weakened muscles make you more susceptible to injury, creating a harmful cycle of inactivity.’
Instead, stay active, dial back the intensity, and make use of ice and heat when needed, Dircksen suggests. And when nothing else works, don’t hesitate to book that physical therapy session—it’s better to be cautious.
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