Good Pain Vs Bad Pain – What Your Workout Soreness Really Means?

Have you felt sore when you have just started gymming? Say, you have done legs a day before, you just can’t walk the next day? If this sounds familiar, then you are experiencing good pain.

So can pain really be good? Isn’t pain the body’s signal that something is wrong?

Let’s see in today’s guide the difference between good pain vs bad pain. Not all pain is created equal. When it comes to fitness and workouts, understanding the difference between good pain and bad pain can mean the difference between healthy progress and serious injury.

What Is Pain?

First things first, Pain is a distressing feeling often caused by intense or damaging stimuli.

In simple terms, when a part of your body is stressed or injured, your nerves send tiny electrical signals to the spinal cord. From there, the signal travels to your brain, where it’s perceived as pain.

Most painkillers work by either blocking these signals or reducing the inflammation causing the pain.

Different Types of Pain

Pain can be categories in the following general types.

Nociceptive Pain

This type of pain is associated with damage to tissue. For example, when we touch a hot or sharp surface. This is the signaling mechanism to warn our body of harm.

Neuropathic Pain

When the actual neurons which conduct the pain signal are damaged, any pain associated with that is called neuropathic pain. This could be caused by some diabetes, infection, etc.

Good Pain Vs Bad Pain – What’s the Difference?

In this article, we’re focusing on pain related to exercise, not disease-based pain. So, let’s see what is good and bad pain.

Good Pain (The “Good Soreness”)

If you have used a part of your body which you are not normally used to using, during say an exercise routine or for whatever reason, you might be familiar with this pain.
This is sometimes known as DOMS or Delayed Onset Muscle Soreness.

Delayed Onset Muscle Soreness (DOMS) is the technical term for that tender, achy feeling you get 24-72 hours after physical exertion, especially after doing something your body isn’t used to.

DOMS is not felt during the exercise but afterwards. The soreness is usually widespread throughout the muscle and can make the area feel tender and stiff.

One widely accepted theory is that microscopic tears occur in your muscle fibers when pushed beyond their comfort zone. As these tears heal, the body builds stronger muscles, a process called adaptation.

This leads us to something known as the Repeat Bout Effect.

The first time you stress a muscle, it hurts. But the next time? Much less pain, or even none. That’s because your body adapts and strengthens the muscle for future use.

Tips to Handle Good Pain

• Introduce new workouts gradually, ideally one new movement per week.
• DOMS usually resolves on its own. Massages, foam rolling, and light stretching may provide temporary relief.
• Don’t pop painkillers, they’re often unnecessary for DOMS.

Bad Pain

If you are working out and find that you have been getting pain whilst doing any action, it is time to stop. This is an indicator of bad pain.

There could be various reasons why this pain could have arisen, for example.

• You are using the incorrect form in doing the exercise. For example say you are doing a squat at the gym. If your knee starts to ache whist doing the routine, this would indicate bad pain.
• You could have stressed a body part beyond it fatigue limit.
• Pain associated with any disease. However we will not stress on this aspect as it goes beyond the scope of this article.

If you continue with the age old advise of “No pain, no gain” you would definitely falter in this instance, as you would be subjecting your body to damage.

So, for any persistent bad pain, it is advisable to see a doctor or physiotherapist to get it checked out.

Wrapping Up – Good Pain Vs Bad Pain

Pain is your body’s way of communicating. It’s not always bad, but it’s not always good either. When in doubt –

Post-workout soreness = usually normal

Pain during a movement = red flag

Listen to your body’s signals. Progress doesn’t come from ignoring pain but from understanding it.

FAQs (Frequently Asked Questions)

Q. Is it okay to exercise with DOMS?

Yes, but go easy. Light cardio or active recovery can help increase blood flow and ease soreness.

Q. How long should DOMS last?

Typically 24-72 hours. If it lasts longer, consult a professional.

Q. Should I use painkillers for muscle soreness?

Usually not necessary. Rest, hydration, and nutrition are more helpful.