Does My Child Have Muscle Soreness or an Injury?

Understanding the difference between normal muscle soreness and a potential injury is key to keeping your child safe and healthy. I'll go over the signs to look for and when to seek medical advice. 

If your child is active in cheer, gymnastics, or tumbling, chances are they’ve come home sore after a tough practice. But as a parent, it can be tricky to tell whether they’re experiencing normal muscle soreness or dealing with an actual injury. The last thing anyone wants is for an athlete to push through pain that should be taken seriously. So, how do you know the difference?

Muscle soreness is a totally normal (and honestly, expected) part of training—especially when athletes are pushing themselves with new skills, routines, or increased intensity. That classic “day two soreness” we all know and love (or hate) is actually a sign that the muscles are adapting and getting stronger. It can feel like tightness, mild aching, or tenderness, but it usually improves with gentle movement and a good warm-up. In fact, sometimes just getting the body moving again is the best thing for it. While it’s definitely uncomfortable at times, it’s not something to panic about. Encouraging your athlete to stay hydrated, stretch regularly, try foam rolling, or soak in a warm bath can go a long way in easing that soreness and speeding up recovery. And of course—rest days are not just allowed… they’re encouraged.

Now, soreness is one thing—but pain that doesn’t feel “normal” or gets worse with time is a different story. Unlike muscle soreness, injuries don’t respond well to movement and often intensify if ignored. If your child is experiencing sharp, stabbing, or localized pain, especially with swelling, visible bruising, or difficulty moving a limb, that’s a red flag. The same goes for pain that sticks around for several days without improving or gets worse during activity. Things like sprains, strains, overuse injuries (like tendonitis), and even small fractures are all fairly common in high-impact sports like cheer, gymnastics, and tumbling. The key is catching them early. A quick check-in with a doctor or physical therapist can help prevent something minor from turning into a long-term issue. It’s always better to play it safe than to push through and regret it later.

One of the most valuable things we can teach our athletes isn’t a physical skill—it’s body awareness. Helping kids learn the difference between “good sore” and “something’s not right” is such an important part of keeping them safe and healthy in the long run. There’s a big difference between being mentally tough and ignoring pain that could lead to a serious injury. As coaches and parents, we should be encouraging open communication, reminding them that it’s okay to speak up if something hurts, and showing them that recovery isn’t weakness—it’s smart. When kids feel supported in listening to their bodies, they’re more likely to avoid burnout and injury and feel more confident in how they train and compete. A big part of keeping athletes safe is communication between coaches and parents. If your child mentions pain at home, don’t hesitate to loop us in—we want to know! Coaches can adjust skill work, offer modifications, or recommend a break if something seems off. We’re a team, and working together helps us give your athlete the best chance to train smart, stay safe, and continue growing in the sport they love.

Whether it’s soreness or an injury, taking care of the body is key. Making sure kids warm up properly, cool down after workouts, and get enough sleep can make a big difference in their recovery. Proper nutrition (hello, protein and hydration!) also plays a role in keeping muscles strong and ready for the next practice. Rest isn’t just a pause from activity—it’s where all the magic happens. When your child is training, they’re putting tiny amounts of stress on their muscles, joints, and nervous system. That stress is necessary for growth, but only if it's followed by adequate rest. During recovery, muscles rebuild stronger, coordination improves, and the brain processes new skills and corrections. Without enough downtime, that stress builds up, leading to fatigue, poor performance, and even injury. For young athletes whose bodies are still developing, consistent rest is critical—not just physically, but mentally and emotionally too. Skipping rest days or pushing through exhaustion isn’t a badge of honor—it can actually slow down progress and zap their love for the sport. Recovery should never be seen as “optional”; it’s just as important as drills, conditioning, and practice.

If you’re unsure whether your child’s pain is just soreness or something more serious, it’s always better to err on the side of caution. A quick check-up with a doctor or physical therapist can provide peace of mind and prevent potential long-term problems. Cheer, gymnastics, and tumbling should be fun, and staying injury-free is a huge part of making that happen!

Lastly, it’s important to remind athletes that soreness and setbacks are all part of the journey. There’s no shame in taking a break or asking for help. Teaching kids to view recovery as a strength—not a weakness—builds lifelong habits of listening to their bodies and protecting their physical and mental health. We want them to leave the gym not just stronger athletes, but more confident humans.