One of the most common questions clients ask during exercise is: “Is this pain or just discomfort?” Understanding the difference between pain and discomfort is essential not only for injury prevention but also for maximizing progress and results in any fitness program. While both sensations may be felt during physical activity, they signal very different things to the body. As a kinesiologist, helping clients interpret these cues accurately can significantly improve both their safety and confidence in movement.
At CARESPACE, we offer kinesiology in Waterloo to help you move better, feel stronger, and stay injury-free. Whether you’re recovering from a strain, managing chronic pain, or looking to improve performance, our Waterloo kinesiology services provide personalized, evidence-based support for every fitness level.
Defining Pain and Discomfort
Discomfort in exercise is a normal and expected sensation, especially when pushing muscles to adapt. It often presents as muscle fatigue, a burning feeling during a challenging set, or delayed onset muscle soreness (DOMS) within 24–72 hours post-exercise (Cheung et al., 2003). These sensations occur because the body is responding to a training stimulus — microscopic damage to muscle fibers leads to regeneration and growth (Schoenfeld, 2010).
In contrast, pain is the body’s protective response to potential or actual tissue damage. It is often described as sharp, shooting, stabbing, or persistent and can occur during or after exercise. Pain may also be accompanied by swelling, decreased range of motion, or functional limitations (Sluka & Walsh, 2003). Unlike discomfort, pain is a signal to stop and reassess.
Why This Distinction Matters
Learning to differentiate pain from discomfort is critical for injury prevention. Misinterpreting pain as “just soreness” can result in pushing through an injury, worsening the condition, and potentially causing long-term damage. On the other hand, mistaking regular exercise-induced discomfort for pain may cause someone to avoid activity altogether, limiting progress and the many health benefits of exercise.
Research shows that when individuals understand and anticipate the discomfort associated with training, they are more likely to adhere to exercise programs and see better outcomes (Jones et al., 2010). However, if pain is misinterpreted or ignored, the risk of developing chronic issues or reinforcing fear-avoidance behaviors increases (Leeuw et al., 2007).
Examples of Discomfort vs. Pain
Discomfort (Normal)
- Burning in the muscles during a set
- Mild soreness 24–48 hours after exercise (DOMS)
- Fatigue or muscle tightness
- Temporary increase in heart rate or breathing
Pain (Warning Sign)
- Sharp pain in a joint (e.g., knee, shoulder)
- Throbbing or stabbing pain during rest
- Tingling, numbness, or radiating pain
- Persistnet pain that worsens with movement
Guidelines for Clients
As a general rule, discomfort should be manageable and subside shortly after completing a workout. DOMS should decrease with time as the body adapts. Pain, on the other hand, tends to persist or worsen and may impact your ability to carry out everyday tasks. Here are a few guidelines:
- Listen to Your Body: If the sensation is sharp, sudden, or localized in a joint, stop the activity immediately.
- Assess the Onset: Did the sensation come on gradually or suddenly? Gradual onset is often discomfort; sudden onset may signal injury.
- Monitor Post-Exercise Feelings: Are you sore or incapacitated the next day? Soreness is normal, but joint swelling or mobility loss is not.
- Consult a Professional: A kinesiologist or other movement professional can help determine whether what you’re experiencing is safe and guide modifications.
The Role of a Kinesiologist
Kinesiologists are trained to assess movement patterns, evaluate injury risk, and modify exercises to suit individual needs. Our role involves educating clients about what sensations are safe and what may indicate underlying issues. By providing clear guidance, we empower individuals to move with confidence.
We may also use tools such as range-of-motion tests, posture assessments, and exercise logs to monitor how clients respond to training over time. Pain should never be a regular part of your exercise routine. If it is, it’s important to reassess the intensity, form, or type of exercise being performed.
How We Can Help
Working with exercise professionals, such as kinesiologists or personal trainers, can ensure that you execute exercises with proper form and alignment. Professional guidance reduces injury risk and maximizes effectiveness.
At CARESPACE, we are focused on a holistic approach to health and helping clients like YOU reach your individual health goals. Whether you’re new to exercise or looking to optimize your routine, our team of kinesiologists and fitness trainers can help you incorporate flexibility, range of motion training, and other physical activities into your lifestyle safely and effectively.
Call or book online today to learn more about how we can support you in reaching your health and fitness goals!
Conclusion
Understanding the difference between pain and discomfort in exercise is key to progressing safely and effectively in any fitness journey. Discomfort is part of the process — it reflects effort, adaptation, and growth. Pain, however, is a signal to stop, investigate, and potentially modify. As kinesiologists, we are here to help guide individuals through these sensations, offering strategies to reduce injury risk while optimizing performance. Learning to listen to and interpret your body’s cues will ultimately lead to more sustainable, enjoyable, and effective physical activity.
References
Cheung, K., Hume, P., & Maxwell, L. (2003). Delayed onset muscle soreness: Treatment strategies and performance factors. Sports Medicine, 33(2), 145–164. https://doi.org/10.2165/00007256-200333020-00005
Jones, L. W., Courneya, K. S., Fairey, A. S., & Mackey, J. R. (2010). Does the theory of planned behavior mediate the effects of an oncologist-based exercise intervention for breast cancer survivors? Journal of Behavioral Medicine, 28(2), 107–115. https://doi.org/10.1007/s10865-005-9003-8
Leeuw, M., Goossens, M. E., Linton, S. J., Crombez, G., Boersma, K., & Vlaeyen, J. W. (2007). The fear-avoidance model of musculoskeletal pain: Current state of scientific evidence. Journal of Behavioral Medicine, 30(1), 77–94. https://doi.org/10.1007/s10865-006-9085-0
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
Sluka, K. A., & Walsh, D. (2003). Transcutaneous electrical nerve stimulation: Basic science mechanisms and clinical effectiveness. The Journal of Pain, 4(3), 109–121. https://doi.org/10.1016/S1526-5900(03)00423-5
