DOMS vs. Brewing Injuries
Delayed Onset Muscle Soreness (DOMS):
- Appears 12–24 hours after a hard session, long run, or new workout.
- Feels like general muscle stiffness or dull ache across both legs.
- Fades within 72 hours.
- Usually eases once you “shake it out” with a recovery jog or light cross-training.
Brewing Injuries:
- Pain shows up during or right after running. It can be sharp, localised, or one-sided.
- Doesn’t ease after a 72 hours, sometimes worsens.
- May include swelling, tenderness, or changes in stride.
- Can force you to limp, shorten steps, or avoid certain paces.
When should you self manage?
You can usually look after it yourself if:
- It gets better with rest, easy movement, or gentle cross-training.
- It doesn’t change the way you run.
- The soreness fades within 72 hours.
- Stretching, foam rolling, or mobility makes it feel easier.
When is it time to see a physio?
Don’t brush it off if:
- Pain hangs around for more than a week or keeps coming back.
- It’s sharp, stabbing, or in one clear spot (hello shin splints, Achilles pain, or runner’s knee).
- There’s swelling, bruising, or your joints feel unstable.
- You’re changing your stride just to get through a run.
That’s when it’s time to bring in backup. A physio can help to spot the underlying issue, get you back on track, and stop a niggle from turning into weeks off the road.
Stay Strong, Stay Running
At Habit Health, we know runners. Whether you’re training for your first 5k, chasing a marathon PB, or just out there for the joy of it, our physios can help you stay consistent, confident, and injury-free.
Book an appointment today and keep your kilometres coming, because the best runs are the ones you don’t have to miss.