Sore or Injured? How to Tell the Difference and When to Seek Help
At Habits Physical Therapy in Nampa, ID, we often hear the same question from runners, weekend warriors, and active individuals:
“Is this normal soreness, or did I injure something?”
Understanding the difference between soreness and injury can help you avoid unnecessary rest — or prevent something small from becoming serious.
What is Normal Muscle Soreness?
Mild soreness that shows up 24–48 hours after activity is likely DOMS (Delayed Onset Muscle Soreness). This is your body adapting to new stress — totally normal.
Signs it’s probably just soreness:
Dull, achy muscles (not sharp pain)
Appears a day or two after activity
Improves with light movement or gentle stretching - This is probably my favorite one.
Signs it Might Be More Serious
If your pain feels sharp, lasts longer than 4-5 days, or worsens with movement, it could be more than soreness.
Red flags for injury:
Sharp or stabbing pain during movement
Swelling, bruising, or visible changes in shape
Pain that worsens over time or doesn’t improve with rest
Numbness, tingling, or weakness
Difficulty putting weight on the area (limping, guarding, etc.)
Who’s Most at Risk?
In our Nampa clinic, we see common overuse injuries in:
Runners increasing mileage too quickly
Adults returning to workouts after a long break
Athletes ramping up for sports
Many injuries are preventable with the right training strategies. But if you do find yourself injured, getting early treatment can help get you back to what you love quicker and prevent it from becoming a bigger issue.
When to See a Physical Therapist
You don’t need to wait for a referral to visit a PT in Idaho.
We can evaluate your movement, pain patterns, and strength to guide your recovery — or reassure you if needed.
If you:
Aren’t sure what’s going on
Want to stay active without guessing
Have a nagging ache that’s not going away...
If pain is sticking around a week or two its likely something to get looked at. Even before that, early treatment can help guide your recovery.
Let’s take a look together.
Local, Expert Care in Nampa, ID
At Habits Physical Therapy, we offer one-on-one care in a quiet, private setting — no big gyms, no rushing. Just thoughtful, experienced care that gets to the root of your pain.
Call/text: 406-560-1048
Visit us at 8 6th St N, Suite 102, Nampa, ID 83687
habitspt.com
habitspt@proton.me