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Muscle Soreness Or Injury — How To Tell The Difference.

If you exercise, you have probably experienced DOMS (delayed onset muscle soreness), which is the aching sensation that leaves you unable to walk properly.


But what is DOMS exactly? Well, DOMS is actually our body's response to protect the muscles after exercise! But why is DOMS delayed?


Before that, we have to understand that after exercising, your muscles develop tiny tears (your body repairs these tears to make the muscle grow bigger and stronger). It takes about a day for your immune system to respond and start protecting the muscles, which causes some swelling and inflammation around the area. This puts pressure on nearby nerves, making the area sore.


However, a muscle injury is different as it involves a bigger tear or trauma. Some clear signs that can help you tell the difference between an injury and DOMS are: injuries usually cause obvious and major swelling and bruising on the limb or body part. The pain in injuries starts quickly and feels sharp or intense, and the pain gets worse when you move.


But if you're still struggling to remember the differences , just remember 'S.T.P.M.', which stands for:


 

DOMS

INJURY

S-Swelling/Bruising

No/minor

Obvious/Major

T-Time

Usually after 1-2 days of exercise

Instantly/during exercise

P-Pain

Dull/Aching

Sharp/Intense

M-Movement

Gets better as you move

More pain as you move

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If you're ever unsure, always check in with your coach or a medical professional. It’s important not to ignore your body, soreness is part of growth, but pain could be a warning sign. Let’s train smart and stay safe!


Stay tuned in for the next blog post about what we can do when we have sore muscles and how we can prevent them!




4 Days 3 Nights School Holiday Athletics Camp in Putrajaya


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Missed our Cameron Highlands training this year? No worries! Spend your year-end school holiday with us! Join our 4 Days 3 Nights School Holiday Athletics Camp in Putrajaya, 21–24 December 2025. Holiday vibes included: picnic outing + gift exchange.



Who Can Apply

This camp is for ages 9–16, open-entry (indoor overnight), and limited to Kawan Athletics members who have trained continuously for at least 3 months; basic independence is required.


Minimum readiness (must meet all):

  • Can overnight away from parents; parents have no separation concerns.

  • Can follow coach instructions and move between venues as a group.

  • Basic independence (hygiene • meals • belongings • room duties).

  • Understands and can follow the Q&A guidelines below.


Question & Answer - (Read Before Registering)

Please read the following before registering.


1) Why Putrajaya? Putrajaya gives us everything in one place: safe open spaces, fields, stairs, gentle hills and parks suitable for conditioning—all within short travel distance. It’s in the Klang Valley, so athletes don’t need to travel far, yet we still have access to the facilities we need.

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