Good Soreness vs. Bad Pain

Stay on Track With Your Fitness Goals

Every January starts the same way: motivation is high, gym memberships are activated, new routines are built, and goals feel achievable.

Then February hits.

Muscles are sore. Joints feel cranky. A workout you were excited about suddenly feels intimidating. And quietly, pain becomes the reason many people start skipping workouts—or stop altogether.

But here’s the truth: not all pain is bad pain. Knowing the difference between healthy soreness and a warning sign can be the key to staying consistent with your fitness goals—and avoiding injury.

Why Pain Often Derails New Year’s Resolutions

This time of year is when we see it most in the clinic. People start strong, push their bodies in new ways, and then get stuck asking:

• Is this normal soreness?

• Am I hurting myself?

• Should I rest… or push through?

Without clear answers, pain creates fear. And fear leads to inactivity.

That’s where physical therapists come in.

Physical Therapists: The Experts in Pain

Pain is our specialty. Physical therapists are trained to understand how your muscles, joints, tendons, and nerves respond to stress—especially new or increased activity.

We help you interpret what your body is telling you, so you don’t confuse healthy adaptation with injury.

What “Good” Pain Feels Like

Good pain is usually what we call muscle soreness, often delayed onset muscle soreness (DOMS). It typically shows up:

• 24–72 hours after a workout

• As a dull ache, stiffness, or tightness

• On both sides of the body (especially after strength training)

• When you move or stretch—but improves as you warm up

Most importantly, good soreness fades within a few days and doesn’t limit your ability to move normally.

This type of soreness means your muscles are adapting and getting stronger.

What “Bad” Pain Feels Like

Bad pain is your body waving a red flag. It often shows up as:

• Sharp, stabbing, or catching pain

• Pain deep in a joint rather than in the muscle

• Pain that gets worse the more you move

• Pain that alters how you walk, lift, or exercise

• Pain that lingers or intensifies beyond 3–5 days

If pain is stopping you from exercising—or making daily activities harder—it’s not something to “push through.”

Pain Level Matters

A helpful rule of thumb:
Exercise discomfort should stay mild to moderate (0–3 out of 10).

If your pain spikes higher during or after workouts, or doesn’t settle within a reasonable time frame, it’s time to get it checked.

Pain should challenge you—not punish you.

Don’t Let Pain Steal Your Momentum

One of the biggest myths we hear is: “I’ll wait until the pain goes away.”

Unfortunately, pain often doesn’t disappear on its own—especially if it’s coming from faulty movement patterns, muscle imbalances, or overload.

Physical therapy can help you:

• Modify workouts so you stay active

• Address the root cause of pain early

• Build strength safely and efficiently

• Stay consistent without setbacks

A Smarter Way Forward

If you’re sore from working out, that’s not a bad thing. But pain that lingers, worsens, or changes how you move is your body asking for guidance—not rest, and not willpower alone.

At HealthQuest Physical Therapy, we help you understand your pain, move with confidence, and keep your goals alive well beyond January.

Because the best fitness plan is the one you can stick with—pain-free and strong.