Good Pain vs. Bad Pain: How to Tell if Your Post-Exercise Soreness is Normal “There’s good pain and bad pain. Here’s how to know if the pain you feel is safe and normal.” ✅ Good Pain: Muscle soreness 12-24 hours after exercise, known as DOMS (Delayed Onset Muscle Soreness), is a normal part of getting stronger. It’s the result of tiny muscle fibers repairing and regenerating, helping you progress. ❌ Bad Pain: If pain lingers past 5-7 days or significantly affects daily activities (like walking),