I am always asked questions about what things a person should be on the lookout for when exercising or postoperatively that might indicate something is wrong. There are many very normal responses to increased activity, exercise or rehabilitation that may be concerning or mistaken for an injury. Here, I will go through the normal responses, as well as red flags indicating something more serious could be going on.
Normal responses
There are many normal processes your body goes through after increased activity, whether it be a new walking routine, a different workout or physical therapy.
The biggest thing is muscle soreness. Muscle soreness is very normal and is to be expected. It is OK for your muscles to feel tight or sore to the touch. However, this should feel better after stretching or increased activity throughout the day.
Some achiness and tightness are also normal, but again, it should resolve quickly. The key is that these symptoms do not linger around for weeks. Bad things typically don’t get better quickly.
Concerning signs
One of the biggest things to look out for is ongoing soreness or pain. If pain lingers for multiple days or weeks, that is a sign something more could be going on.
The pain should not affect your sleep. A deep, achy pain, especially at night, could be a red flag, as could very sharp pain.
Swelling is another symptom that could indicate a larger issue. The pain and soreness should not get worse over time, and significant swelling is not part of a normal response. This usually indicates a more significant injury.
Numbness and tingling are never normal and, if they persist, should be evaluated.
There are certain symptoms, called mechanical symptoms, that could mean an injury has occurred. Mechanical symptoms mainly include locking and catching. For example, your knee should not lock at a certain angle and be unable to bend or straighten fully.
Feeling like a joint is unstable can also be concerning. Sometimes this could be due to slight swelling or muscle weakness, but it can also mean something more is going on.
| Normal Responses | Concerning Signs |
| Soreness | Lingering pain |
| Tightness | Deep achy pain |
| Lasts a few days | Significant swelling |
| Feels better after stretching/activity | Mechanical symptoms |
| Numbness or tingling | |
| Instability |
Initial treatment
There are a few things you can try if you are experiencing these symptoms.
- Rest is always a good option. Take a few days off to see if the symptoms improve. This is the best thing you can do if you think you may have an injury.
- Ice and elevation can also help with many issues.
- Anti-inflammatory medications, such as Advil or Aleve, can help reduce pain and swelling. If you are on blood thinners or unable to take anti-inflammatories, Tylenol can be a good option to help with pain.
Prevention
The biggest thing you can do is work to prevent issues before they occur.
Slow progression is a key component. Do not try to do too much too fast, and do not push yourself too far, especially if you are just starting a new activity.
Take adequate rest days. Stretch and warm up before activity. Make sure you have a strong foundation, meaning a strong core and lower back.
If weight-lifting, increase repetitions before jumping to a higher weight.
And finally, if you’re concerned, don’t hesitate to get evaluated.
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