Difference Between Muscle Pain and Soreness

Living an active life is great for physical and mental well-being, but sometimes it comes with a cost. Whether it's a tough workout or a long day of physical activity, it’s common to feel your muscles react. But is it ordinary muscle soreness or pain?

Many people confuse temporary stiffness with real injury, and understanding the difference is crucial for proper recovery. While muscle soreness is a natural inflammatory response to tiny tears in muscle fibers, sharp or ongoing muscle pain usually indicates tension, overuse, or injury from exercise or physically demanding work.

Understanding this distinction is essential for effectively relieving muscle pain and discomfort while preventing long-term issues.

Keep reading our article as we explain the key differences between pain and soreness, which will help you care for your body, recover safely, and avoid unnecessary setbacks.

What is muscle soreness?

Muscle soreness, often called Delayed Onset Muscle Soreness (DOMS), is the mild stiffness or discomfort experienced after new or intense physical activity or using muscles that haven't been stressed in a while.

It’s usually caused by small, harmless “tearing/stress” on muscle fibers, which happens during exercise or increased activity levels. The good thing is, muscle soreness peaks between 24 and 72 hours after a muscle-stressing activity and should resolve on its own after a few days.

What is muscle pain?

Muscle pain, or medically known as Myalgia, is different from typical soreness because it’s often sharp, sudden, or persistent. It usually occurs from specific strains, injuries, inflammation, or underlying conditions that don’t improve with light movement and may worsen over time.

Unlike soreness, joint or muscle pain may also be accompanied by swelling, weakness, or restricted mobility, signaling that medical attention may be needed.

Pain vs soreness: What is the difference?

Although muscle pain and soreness are often confused, they differ in several ways.

Soreness typically develops gradually after repetitive movements like exercise, presenting as a dull ache or stiffness that improves with gentle movement and disappears within a few days.

In contrast, muscle pain is a warning signal that something is wrong or that you should stop a specific activity. It is immediate, sharp, and localized, usually caused by injury or strain, and often lasts longer than three days, making it hard to carry out usual daily tasks.

Unlike soreness, pain does not get better with activity and can sometimes worsen, along with swelling or bruising. While soreness is a normal part of muscle adaptation, pain serves as a warning that your body needs attention.

Recognizing the difference between pain and soreness ensures proper recovery, helps prevent further injury, and keeps your workouts safe and effective.

Treatment options for muscle pain and soreness

1. Over-the-counter pain relief agents

Topical pain relief products like Biofreeze^®* utilize the cooling sensations of menthol that provide relief from pain and soreness, helping you feel your best again.

Biofreeze^® pain relief products come in different formats like Roll-On^*, Gel^*, Spray^*, and Patches^* for easy, mess-free application, suitable for small or large areas like the upper or lower back, providing targeted relief from muscle pain and soreness.

2. Oral over-the-counter treatment options

Over-the-counter oral pain relievers such as aspirin, ibuprofen, and acetaminophen are readily available at local pharmacies. They can effectively provide temporary relief from muscle pain and can be used alongside other treatments, including alternative therapies.

3. Rest, ice, compression, and elevation (RICE)

The RICE method is a proven approach for managing muscle pain and soreness.

• Rest allows microscopic muscle fibers, which tear during strenuous activity, to repair and grow stronger.
• Ice constricts blood vessels, reducing blood flow, swelling, and inflammation.
• Compression enhances blood circulation to promote quicker recovery and minimize inflammation.
• Elevation uses gravity to drain excess fluid and reduce swelling in the affected area.

Together, these simple yet effective steps provide immediate relief, support faster recovery, and help distinguish normal soreness from more serious muscle pain.

4. Alternative therapies

Alternative therapies such as massage, chiropractic, and acupuncture are complementary approaches to conventional medicine that can help relieve muscle pain and soreness.

^*To be sure this product is right for you, always read and follow the label.