# Pain, soreness or injury? > Some soreness is normal when you start, and it usually eases over several weeks. Start gently, notice whether pain settles afterwards, and if it builds, do a little less or choose something easier rather than giving up. - Type: Guide - Topic: Health, Safety & Recovery › Safety & When to Seek Help - Status: test content, not reviewed yet - URL: https://twikka.com/learn/pain-soreness-or-injury - Updated: 2026-10-21 - **Some soreness is normal at the start.** It usually eases over several weeks as your body adapts [1]. - **Exercise doesn't have to hurt to work.** Soreness isn't needed for progress, and pain during exercise is a signal to stop or ease off. - **Check how pain settles afterwards.** Mild discomfort that settles fairly soon is generally treated as acceptable [2][3]. - **If pain builds, step back rather than give up.** Do a little less, go gentler or choose something easier. ## How do you manage pain or discomfort while exercising? Start gently, notice how much it hurts and whether it settles afterwards, and step back if pain builds rather than giving up altogether. Some discomfort, soreness or stiffness is normal when you start something new or return after a break, and it usually eases over several weeks as your body adapts [1]. Muscle soreness that comes on a day or so after new or harder exercise, and fades over a few days (rarely more than five), is normal too. A little more discomfort at first, as your body gets used to new movements, doesn't usually mean you've done harm [4]. Activity that isn't paced or built up gradually can set off pain flare-ups [1], so start with small amounts and add a little at a time. To judge a bout of pain, notice how bad it is on a scale of 0–10 and how long it takes to settle: - **Mild pain (up to 3 out of 10) that settles within 30–60 minutes:** carry on, and consider building up [2]. - **Moderate pain (4–6 out of 10) that settles within 2–6 hours:** carry on, but adapt the exercise or make it easier [2]. - **Pain that is more than mild but settles within about 30 minutes** is also okay. If increases in pain are significant and prolonged, the exercises may need to change [3]. These times are rough guides, not strict rules. If pain climbs or lasts, step back rather than stopping altogether: do a little less, go gentler, or choose an easier activity. Give a new activity several weeks before you judge it, because soreness and stiffness often ease as you get used to it. > **Try this:** At your next session, give any pain a score from 0 to 10 while you move, then check again an hour later. If it has settled, carry on as you are. If it hasn't, do a little less next time. ## When to check with a health professional If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio. Pain that is severe, new, keeps getting worse or doesn't settle is a reason to stop or ease off, and to get it checked. Don't push through pain from an injury. For a sore muscle or joint, ease off, and see a doctor or other health professional if it persists or gets worse. How sore you feel isn't a reliable guide to whether you've done damage, so don't use it alone to judge whether something is safe [5]. If you're unsure, ask a doctor or physio. If you live with a disability, a healthcare professional or a physical activity and disability specialist can help you work out the right type and amount of activity [6]. Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe. A serious injury needs emergency help: for example, being knocked out (even briefly), bleeding that won't stop, or a fall from a height. ## Quick answers ### Is it okay to exercise when I'm still sore? If you're very sore, take a day off or do fewer exercises. You can also try another activity that works a different part of your body, so you keep moving while the sore area recovers. Mild soreness usually fades as you keep going with a gentle routine. ### Why does my joint pain feel worse when I start moving more? Some extra discomfort at first is common, because your body is getting used to new movements. Joints can take 6 to 8 weeks to get used to a new activity level. Keep the pace gentle, build up slowly, and remember that regular movement can help reduce pain over time. ## Sources 1. Geneen LJ et al. (2017). Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews. The Cochrane Database of Systematic Reviews. https://doi.org/10.1002/14651858.cd011279.pub3 2. St George's University Hospitals NHS Foundation Trust. Musculoskeletal Conditions. https://www.stgeorges.nhs.uk/wp-content/uploads/2025/01/PHY_EGMI.pdf 3. NHS Scotland. General Principles of Exercising. https://www.rightdecisions.scot.nhs.uk/media/3kzdknzk/general-exercise-guidance.pdf 4. Moving Medicine. Musculoskeletal pain. https://everybody.movingmedicine.ac.uk/symptom/musculoskeletal-pain/ 5. Popescu-Radu DV et al. (2024). Evaluation of curcumin intake in reducing exercise-induced muscle damage in athletes: a systematic review. Journal of the International Society of Sports Nutrition. https://doi.org/10.1080/15502783.2024.2434217 6. Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2020-102955 --- Source: Twikka (https://twikka.com/learn/pain-soreness-or-injury). General information about physical activity, not medical advice.