Pain is an inevitable part of being an athlete. Whether you’re training for a major competition, playing through a tough season, or simply trying to improve your performance, you’ll encounter discomfort and soreness along the way. But not all pain is created equal. Knowing the difference between the kind of pain that signals growth and the kind that signals injury is crucial for long-term health and performance.
Understanding how to manage pain effectively — and recognizing when to push through versus when to stop and seek treatment — can mean the difference between reaching peak performance and facing a career-ending injury.
Types of Pain in Athletics
Pain experienced during training or competition generally falls into two categories: muscle soreness and injury-related pain. Learning to distinguish between them is key to managing your body and avoiding serious damage.
Good Pain: Muscle Soreness and Fatigue
- Delayed Onset Muscle Soreness (DOMS):
- This is the mild to moderate soreness that sets in 12–24 hours after a hard workout.
- It results from microscopic muscle fiber tears caused by intense exercise, especially strength training or high-intensity work.
- Symptoms: Tightness, mild tenderness, and reduced range of motion.
- How to Handle It:
- Active recovery (light activity like walking, swimming, or stretching).
- Hydration, proper nutrition, and rest.
- Foam rolling and massage to help with muscle recovery.
Burning Sensation During Exercise:
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- A mild burning feeling in the muscles during intense activity is typically due to lactic acid buildup.
- This is temporary and usually fades after a cool-down period.
- How to Handle It:
- Keep going — this type of pain is a sign that you’re working hard and building endurance.
Bad Pain: Injury-Related Pain
Injury-related pain is sharp, persistent, and often accompanied by swelling or loss of function. It’s a signal from your body that something is wrong. Ignoring it can lead to long-term damage.
- Sharp, Stabbing Pain:
- If you experience a sudden, sharp pain during movement, stop immediately.
- This could indicate a tear, sprain, or fracture.
- How to Handle It:
- Stop activity.
- Apply the R.I.C.E. method (Rest, Ice, Compression, Elevation).
- Seek medical attention if the pain persists or worsens.
- Swelling and Bruising:
- If a joint or muscle swells or bruises after impact or intense exercise, this could be a sign of tissue damage.
- How to Handle It:
- Rest and ice the area.
- Compression and elevation can help reduce swelling.
- Consult a doctor if swelling persists after 24–48 hours.
- Joint Pain (Not Muscle Pain):
- Muscle soreness is normal — but joint pain is not.
- Pain in the knees, elbows, or shoulders that persists beyond normal post-workout soreness may indicate ligament or tendon damage.
- How to Handle It:
- Avoid stressing the joint.
- Use supportive gear like braces.
- If pain continues, seek medical advice.
- Pain That Alters Your Movement:
- If you find yourself limping, adjusting your stride, or changing your technique to compensate for pain, stop.
- This often leads to overuse injuries and muscular imbalances.
- How to Handle It:
- Take a break from the activity.
- Consult a physical therapist or sports doctor for evaluation.
When to Push Through Pain
Pushing through pain is sometimes necessary, especially in high-stakes situations like competitions. However, you should only push through when the pain is manageable and not a sign of injury.
You can push through when:
The pain is muscle soreness from training or fatigue.
It’s a temporary burning sensation during exercise that subsides after rest.
It’s mild discomfort from challenging your muscles.
There’s no swelling, bruising, or loss of function.
Examples:
- Finishing the last mile of a race with burning legs.
- Fighting through muscle soreness during the second half of a game.
- Powering through a tough training session despite muscle fatigue.
When to Stop and Seek Help
Ignoring injury-related pain can lead to serious problems, including chronic pain, long recovery periods, and permanent damage.
Stop and seek help when:
The pain is sharp or stabbing.
You experience swelling, bruising, or numbness.
Pain persists for more than 48 hours after rest and recovery.
The pain increases with movement.
You feel weakness or instability in a joint or muscle.
Your movement is altered to avoid pain.
Examples:
- A sharp pain in the knee during a squat.
- Persistent shoulder pain after a tennis match.
- Swelling in the ankle after a basketball game.
- Tingling or numbness in your extremities.
Pain Management Strategies for Athletes
Effective pain management helps athletes recover faster and perform better. Here are the best methods to manage pain and prevent injury:
Active Recovery
Light activity like swimming, cycling, or walking helps increase blood flow, which promotes healing and reduces stiffness.
Ice and Heat Therapy
- Ice helps reduce swelling and numb acute pain.
- Heat helps loosen tight muscles and improve flexibility.
- Use ice for injuries and heat for soreness.
Anti-Inflammatory Medication
Over-the-counter pain relievers like ibuprofen can reduce inflammation and discomfort. However, they should be used sparingly and not as a long-term solution.
Stretching and Mobility Work
Incorporating stretching, yoga, and foam rolling into your routine helps improve flexibility and prevent overuse injuries.
Rest and Sleep
Muscle repair and recovery happen during sleep. Prioritize getting 7–9 hours of quality sleep each night.
Physical Therapy and Professional Help
If pain persists or worsens, consult a physical therapist or sports doctor. They can identify underlying issues and create a tailored rehab plan.
Train Smart, Play Hard
Pain is part of the athletic experience — but knowing the difference between discomfort and injury is key to maintaining longevity and peak performance. Soreness and muscle fatigue are signs that you’re pushing your body to improve. However, sharp pain, swelling, and joint instability are signals to stop and seek help.
Listening to your body, practicing smart recovery techniques, and knowing when to push through or back off will help you stay strong, resilient, and at the top of your game.
Learn more at: https://www.webmd.com/pain-management/news/20240628/what-olympians-can-teach-us-about-pain
The Sport Lady has been a lifelong sports enthusiast. She believes that sports have the power to unite people, create common bonds, and foster shared experiences. As a wife and mother of sports lovers, she is passionate about her favorite teams and cherishes every opportunity to watch them play. For her, every day is game day!