Post-workout soreness: normal vs. when to stop

A new workout can lead to widespread muscle soreness that appears later and eases with recovery. Move gently within comfort, eat and sleep adequately, and reduce the next session if still quite sore. Soreness is not a score of workout quality.

Sharp pain at one spot, an unstable joint or pain that changes your gait is a reason to stop that movement and reassess.

Unusually severe muscle pain, marked weakness or swelling, or tea- or cola-colored urine after exertion needs prompt medical care. CDC identifies these as possible signs of rhabdomyolysis; you cannot diagnose it by feel alone.

For pain that persists or recurs, ask a qualified clinician how to return to activity instead of training through it.