Muscle soreness or injury? 3 key signs to tell the difference.

Dance is demanding, and with training comes muscle fatigue and sometimes pain. But how can you tell if you/your dancer’s discomfort is just the normal response to training — or something more serious? Understanding the difference between muscle soreness and muscle injury can help parents and dancers respond appropriately and recover safely.

Research studies highlight that while muscle pain is common after exercise (known as delayed onset muscle soreness, or DOMS), it’s not the same as an actual muscle injury. Here are three key signs to look out for:

1. Timing and Onset of Pain

Normal Muscle Soreness (DOMS): Typically begins 12–24 hours after a new or intense activity, peaks at around 24–72 hours, and then gradually eases. It’s a diffuse, dull ache, often felt when the muscle is stretched or pressed.

Muscle Injury: Pain is often immediate or develops quickly during activity, not hours later. It can be sharp, localised and may stop the dancer mid-movement.

Tip: If pain starts suddenly during a class, rehearsal or performance — especially after a ‘pop’, ‘pull’ or ‘snap’ feeling — treat it as an injury until assessed.

2. Location and Type of Pain

Normal Muscle Soreness: Feels like a widespread ache or stiffness in the whole muscle group (e.g. both calves after lots of jumps). Tenderness is broad rather than pinpoint.

Muscle Injury: Pain is often localised to a specific spot, sometimes accompanied by swelling, bruising or a palpable ‘knot’. It may also cause weakness or loss of function in that area.

Tip: Localised pain or swelling suggests tissue damage — not just soreness.

3. Effect on Performance

Normal Muscle Soreness: Muscles may feel heavy or stiff, but once warmed up, the dancer can usually perform movements (even if slightly uncomfortable). Soreness improves with gentle movement.

Muscle Injury: Pain often worsens with activity and can limit range of motion, strength or ability to perform specific movements. Continuing to dance may increase damage.

Tip: If you/ your dancer is limping, unable to fully stretch, or their performance drops suddenly, it’s time to rest and get a professional assessment.

When to Seek Help

Muscle soreness is part of adaptation to training, but a true injury involves structural damage and needs early management. Use the key takeaways points below to determine if you should seek professional assistance. Early recognition and appropriate care can reduce time off and prevent long-term issues.

If in doubt:

1. Rest the area.

2. Apply ice for acute pain or swelling.

3. Seek assessment from a health professional familiar with dance.

Key Takeaway

Normal muscle soreness is:

• Delayed (appears hours after exercise),

• Diffuse (felt across a whole muscle group),

• Short-lived (resolves in a few days).

A muscle injury is:

• Immediate or rapid onset,

• Localised and sharp,

• Performance-limiting,

• Can also been delayed or diffuse pain that doesn't go away after a few days.

Knowing the difference helps dancers train smarter and recover faster — and helps parents support them confidently.

Want to know more? Check out my FREE resources page or my Dance Student's Survival Guide and remember:

Prevention is better than the cure!

References

1. Cheung, K., Hume, P., & Maxwell, L. (2003). Delayed onset muscle soreness: Treatment strategies and performance factors. Sports Medicine, 33(2), 145–164. https://pmc.ncbi.nlm.nih.gov/articles/PMC2696782/

2. McHugh, M. P., & Tyler, T. F. (2019). Muscle strain injury versus delayed onset muscle soreness: Two mutually exclusive clinical entities. Translational Sports Medicine, 2(1), 32–38. https://doi.org/10.1002/tsm2.66