You might be thinking, “Is this serious? Should I take my son/daughter/player/athlete to the doctor? Do they need an x-ray?” In essence, is it sore or injured?

Let’s jump in and talk about muscle soreness vs muscle tears . . .

Muscle soreness feels dull, achy, and usually shows up 12 to 48 hours after intense activity. If they say things like ‘It feels tight,’ ‘It’s just achy,’ or ‘My legs are tired,’ they’re likely describing normal muscle soreness. It is normal for kids to feel sore after intense activity and it usually rest, hydration, and stretching helps.


But pain from a muscle tear? That’s sharper, localized, and may include swelling or bruising. They may say things like ‘It hurts a lot”, “I felt something popped,’ or ‘I can’t move it”. Words like ‘sharp,’ ‘pinching,’ or ‘puffy’ are red flags. If it’s hard to move or the pain doesn’t improve, it’s time to see a professional. 

An athletic trainer can help parents, coaches and players answer the question: is it sore or injured?

Phrases to Help Identify: is it sore or injured?

Indicating Soreness:
  • Dull ache
  • Achy (general)
  • Feels tight
  • Muscles feel tired
  • Pain is widespread
  • Gradually improves with rest
  • Occurs 12-48 hours after activity
  • Pain that’s manageable
  • Often described as “just muscle pain”
Indicating Injury:
  • Sharp pain
  • Localized (specific spot)
  • Feels like a pinch or pinching
  • Area looks puffy (swollen)
  • Pain is intense or a lot
  • Doesn’t improve or gets worse
  • Occurs immediately or during activity
  • Pain that prevents movement
  • Described as “felt a pop”

For when you know it’s an injury, here’s a resource on handling open fractures.