fitness,  wellness

Gym talk: Knowing the difference between “Sore” and “Injured”


I’ve had a bad left knee for a week now and it’s actually driving me nuts now. I’ve gotten used to squatting three times a week and now that I am not capable of doing so, I am starting to feel sluggish and lazy. I admit to not feeling the vibe of going to the gym recently but it’s because of another reason. I’m starting to get bored with my program – it seemed too routinely now and it’s nothing that excites me as much as it did before – so I switched to another program just today, which is a complete different story but still related to this blog post, so let’s tackle all about it later. 

So what’s really the difference between being sore and being injured? Read on to learn more. 

DOMS, or delayed onset muscle soreness, a common term used by gym lifters, is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to,“ says David O. Draper, professor and director of the graduate program in sports medicine/athletic training at Brigham Young University in Provo, Utah. Furthermore,  it occurs when the muscle is performing an eccentric or a lengthening contraction. Examples of this would be running downhill or the lengthening portion of a bicep curl. 

"Small microscopic tears occur in the muscle,” he says. 

“The aches and pains should be minor,” says Carol Torgan, an exercise physiologist and fellow of the American College of Sports Medicine, “and are simply indications that muscles are adapting to your fitness regimen.”

Conclusion: No one is immune to muscle soreness. Exercise neophytes and body builders alike experience delayed onset muscle soreness.

But what about injury?

According to Medline Plus, an injury is damage to your body. It is a general term that refers to harm caused by accidents, falls, hits, weapons, and more. On the other hand, knee problems are very common, and they occur in people of all ages. Knee problems can interfere with many things, from participation in sports to simply getting up from a chair and walking. This can have a big impact on your life.The most common disease affecting the knee is osteoarthritis. The cartilage in the knee gradually wears away, causing pain and swelling. Injuries to ligaments and tendons also cause knee problems. A common injury is to the anterior cruciate ligament (ACL). You usually injure your ACL by a sudden twisting motion. ACL and other knee injuries are common sports injuries.

I know that what I’ve been feeling is a knee injury because I always to go the gym and I know what being sore feels like. More so, if it was just sore from working out, which I doubt since I don’t really work on my knees, than I don’t see any muscles peaking, which would be an unusual result after you’ve exerted excessive effort on it. 

As I said earlier, it’s been driving me nuts and I haven’t gone to a doctor to have it checked yet so I’m not sure what to do about it, but I don’t want to experiment on it for fear that it would worsen, although a little research beforehand wouldn’t hurt, would it? In line with this knee situation, I opted to change my program just to switch things up a little bit and to do exercises that do not involve the lower body too much, or at least the knees. 

I initially wanted to do Shannon Clark’s program but it involves too much squats and bending of knees, so I opted for Nikia Dyson’s Fitness Program instead. I’m also saving this as a reference but to show you what the program looks like, here are the screencaps:


I’m pretty excited to see results from this program and I’m curious how my body would turn out after weeks of doing this routine. So I should workout six out of seven days a week, which I think is enough to keep me going, and in case I feel “too lazy”, then I just have to remember that I’m doing a completely different set of workouts. It would exciting, challenging, and full of learning. 

It almost makes me forget of my bad knee. In line with that, I need to start finding home therapy sessions on YouTube and starting working on this baby. 

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