… and Why It’s Not Cause for Concern?
Soreness after a workout is often misunderstood. For many, it sparks a mixture of pride and anxiety—pride because it feels like a sign of hard work, and anxiety because it’s often mistaken for injury. Let’s clear up what soreness really is, why it’s not something to fear, and why it shouldn’t be glorified either.
What Causes Soreness?
When you exercise, especially if you’re trying something new or increasing intensity, you place stress on your muscles, tendons, and ligaments. This stress causes microtrauma—tiny, microscopic tears in the tissue. While the word “tears” might sound alarming, this is a natural and essential process for building stronger and more resilient tissue.
Your body responds to these microtears by repairing them. This repair process strengthens the tissue and prepares it to handle similar or greater stress in the future. It’s also a metabolically active process, meaning it uses calories and energy to complete the repair.
Muscle vs. Tendon Soreness: Understanding the Difference
Most post-workout soreness is felt in the muscles, but sometimes you might notice an ache or discomfort near a joint. This is often tendon soreness—a normal part of the adaptation process for connective tissues like tendons and ligaments.
Tendons, which connect muscles to bones, adapt more slowly to stress compared to muscles. When tendons experience microtrauma, the resulting soreness is typically felt in or near a joint. Like muscle soreness, this is not a cause for concern but rather a sign that your body is strengthening the connective tissue to handle greater loads in the future.
What Soreness Really Means
Soreness is simply the sensation of your body repairing itself. It’s common to feel some stiffness or limited range of motion because your body is working to avoid further stress on those tissues while they heal. This is completely normal and usually resolves within a few days.
However, soreness is not the same as injury. While both involve discomfort, injury typically involves acute pain, swelling, or loss of function. Soreness, on the other hand, is localized and doesn’t prevent movement—it just makes movement feel harder.
Why Soreness Is Not the Goal
The old “no pain, no gain” philosophy has led many to glorify soreness, as if the degree of discomfort correlates directly to the effectiveness of a workout. This is not true. While some soreness can indicate that you’ve challenged your body, it’s not a reliable measure of progress or success.
In fact, chronic or excessive soreness can signal poor recovery or insufficient technique. Training smarter—not just harder—is key to sustainable progress.
Soreness Shouldn’t Stop You
One of the biggest misconceptions is that soreness means you should rest until it’s gone. The truth? Movement is one of the best ways to alleviate soreness and speed up recovery. Activities like stretching or light strength work can increase blood flow to the affected areas, delivering nutrients and oxygen to support healing.
When to Pay Attention to Pain
While soreness is normal, it’s important to distinguish it from pain that might indicate injury. Look out for:
- Sharp or stabbing pain
- Swelling or bruising
- Persistent discomfort that doesn’t improve over time
- Loss of function or mobility
If you experience these symptoms, it’s worth consulting a professional to rule out injury.
The Bottom Line
Soreness is a normal, even healthy, part of building strength and resilience. It’s your body’s way of adapting to new challenges, but it’s not something to fear—or glorify. Instead of chasing soreness, focus on consistency, proper technique, and recovery. Over time, you’ll build strength and stability without falling into a trap of unnecessary discomfort.
And if you feel soreness near a joint? Don’t panic. That’s likely your tendons doing their part to strengthen and stabilize your body.
Remember: Progress isn’t about pain—it’s about persistence.