TIRED / SORE / INJUREDHow to Know the Difference (And Why It Matters)

Hey team — circle up.

This conversation isn’t flashy, but it might be one of the most important ones for your entire athletic career. Because the truth is:

You can’t be great if you don’t understand your own body.

Some of you push through everything until something snaps.Some of you stop at the first sign of discomfort. But champions? Champions can tell the difference between tired, sore, and injured — and they respond the right way every time.

Let’s break it down.

1. TIRED — Your Engine’s Empty, Not Broken

Being tired is simply your body saying: “This is hard, but I can do it.”It’s normal, expected, and part of becoming faster, stronger, and better conditioned.

Signs You’re TIRED:

• Fast breathing that settles quickly

• Heavy legs but no sharp pain

• You can still run, jump, or lift — just slower

• Full-body fatigue instead of one specific spot

• Completely resolves with rest, hydration, and sleep

When to Push Through TIRED:

Always — unless it crosses into pain.Tiredness builds toughness.

2. SORE — Your Muscles Talking, Not Screaming

Soreness means your muscles were challenged and are now growing stronger. It usually shows up 24–48 hours after tough training, known as DOMS — delayed onset muscle soreness.

What Causes Soreness?

• Micro-tears in muscles (normal)

• Lactic acid buildup from intense training

• Muscles working in new or deeper ranges of motion

Lactic Acid & That “Burn” — What’s Really Happening

When you work hard, your body produces lactic acid. If it builds up faster than it can be cleared, you feel the burn. Later, leftover byproducts contribute to soreness.

How to Prevent or Reduce Soreness:

• Proper warm-up (more on that later)

• Hydration — muscles flush waste with water

• Active recovery (light jogging, cycling, mobility)

• Good cooldown and stretching

• Balanced nutrition (protein & electrolytes)

How to Flush Lactic Acid After Training:

• Gentle movement (don’t immediately sit!)

• Light stretching

• Deep breathing to improve oxygen flow

• Contrast showers (hot/cold cycles)

• Foam rolling to increase circulation

Signs You’re Just SORE (Not Injured):

• Dull ache

• Stiffness

• Improves with warm-up

• Both sides of the body affected

• Gets better each day

3. INJURED — Your Body’s Red Flag System

Injury pain is your body shouting:

“STOP OR THIS WILL GET WORSE.”

Ignoring injury signals is how small problems become season-ending ones.

Signs You’re INJURED:

• Sharp, stabbing, or electric pain

• Pain only on one side

• Pain that worsens as you move

• Swelling, heat, redness

• Instability (“my knee wants to buckle”)

• Pain that does NOT go away with warm-up

When to STOP Immediately:

• Sudden pops

• Something giving way

• Instant sharp pain on landing, cutting, or sprinting

• Any swelling that appears quickly

Stopping is not quitting.Stopping is leadership — because leaders don’t hide injuries and hurt their team later.

4. The Honest Athlete Test — Accountability BOTH Ways

We need honesty in both directions.

Ask Yourself: Am I stopping because it’s hard or because it’s harmful?

If it’s:

• Everywhere

• Fatigue-based

• Eases with restYou’re tired. Keep going.

If it’s:

• Sharp

• One-sided

• Alters your movementStop. You’re hurt.

Accountability works both ways — don’t fake injury, but don’t fake toughness either.

5. Stretching — The Most Underrated Superpower

Stretching isn’t “extra.”Stretching is performance insurance.And most teenage athletes only do it halfway or skip it entirely.

A. Pre-Workout Stretching = Warmed-Up, Injury-Proof Muscles

You want dynamic stretching here — movement-based.

Examples:

• Leg swings

• Walking lunges

• High knees & butt kicks

• Hip openers

• Arm circles

Why it matters:

• Raises muscle temperature

• Increases blood flow

• Prepares joints for impact

• Reduces injury risk

• Improves power output

Cold muscles = pulled muscles.

B. Post-Workout Stretching = Recovery, Mobility, Less Soreness

This is where you do static stretching — long holds.

Examples:

• Hamstring stretch

• Quad stretch

• Hip flexor stretch

• Calf stretch

• Shoulder & back mobility

Why it matters:

• Helps flush lactic acid

• Reduces stiffness

• Speeds recovery

• Maintains long-term mobility

• Prevents “tightness injuries”

Skipping cooldown is the fastest path to soreness AND injury.

6. Sleep & the Recovery Cycle — Your Secret Weapon

Sleep is not optional for athletes.Sleep is literally where you get stronger.

What Happens During Sleep?

• Muscle fibers repair micro-tears

• Growth hormone spikes

• Proteins and amino acids rebuild damaged tissue

• The brain resets motor pathways

• Your body clears metabolic waste (like leftover lactic byproducts)

• Inflammation decreases

You do not grow during the workout.You grow during the recovery.

How Much Sleep Should Athletes Get?

8–10 hours (yes, seriously).

Champions sleep.Average players stay up scrolling.

What Helps the Recovery Cycle?

• Protein within 30–60 minutes post-training

• Amino acids (especially BCAAs)

• Complex carbs to restore energy

• Hydration to flush waste

• Magnesium for muscle relaxation

• Light movement the day after tough training

Sleep is a performance multiplier.Want better speed, better mood, better reaction time, and fewer injuries?Sleep like it matters — because it does.

7. The Cheat Sheet — Pain Categories at a Glance

GREEN LIGHT — KEEP GOING

• Tired

• Winded

• Heavy legs

• Full-body fatigue

YELLOW LIGHT — BE SMART

• Soreness

• Stiffness

• Lactic acid burn

• Improves with movement

RED LIGHT — STOP

• Sharp pain

• Swelling

• One-sided issues

• Pain altering your movement

8 Hydration & Nutrition — Fueling Recovery the Smart Way

Your body isn’t just a machine — it’s a chemistry lab.Every sprint, every jump, every lift creates little chemical reactions inside your muscles. Recovery isn’t just about rest; it’s also about giving your body the materials it needs to repair, rebuild, and grow.

Why Hydration Matters

Hydration isn’t just about quenching thirst — it literally affects everything:

• Muscle function

• Blood flow

• Lactic acid flushing

• Temperature control

• Injury prevention

Even a 2% drop in hydration can affect performance in athletes.Water is how your body moves nutrients in and waste out of your muscles.

Hydration Checklist for Athletes

• Drink consistently, not just when thirsty

• Add electrolytes on hot days or intense practice days

• Avoid sugary sports drinks — choose balanced electrolyte mixes

Nutrition: What Your Muscles Need to Recover

After training, your muscles are basically construction sites waiting for supplies.

Your body needs three things:

1. Protein — The Builder

Repairs micro-tears, rebuilds muscle fibers.Aim for 20–30g of protein within 30–60 minutes after training.

2. Carbs — The Refueler

Restores glycogen (energy) levels so you’re not gassed out the next day.Good sources: fruit, rice, oats, whole grains.

3. Amino Acids — The Spark Plugs

Branched-chain amino acids (BCAAs) help reduce soreness and support muscle repair.

Putting It Together: The Perfect Post-Practice Snack

• Greek yogurt + berries

• Protein smoothie + banana

• Turkey sandwich + electrolytes

• Chocolate milk (yes — it’s actually effective)

How Hydration & Nutrition Help Prevent Injury

• Muscles stay flexible, not tight

• Tendons stay lubricated

• Joints stay cushioned

• Lactic acid clears faster

• Reaction time stays sharp

• Fatigue doesn’t force bad movement patterns

Coach’s Bottom Line:

If sleep is the reset button, and stretching is your maintenance system, then hydration and nutrition are the fuel that keeps the whole thing running.

You can’t perform or recover like an athlete if you don’t eat and hydrate like one.

9. Final Word From Coach

You don’t need to be fearless.You need to be body aware.

Know the difference between discomfort that grows you, and pain that breaks you.Train smart. Recover smarter.Be honest. Be tough. Be protective.And most importantly — build habits that let you stay in the game for years, not weeks.

Remember:

Tired is okay.Sore is normal.Injured is STOP.

Hydrate. Stretch. Sleep. Repeat.Now let’s go be great.