Did I hurt myself, or is this normal soreness?
Normal soreness is usually diffuse, muscle-based, delayed, and improves as you warm up or over a few days. Injury pain is more likely to be sharp, localized, sudden, associated with swelling or bruising, or made worse by specific movements.
Do not train through red flags: numbness, tingling, weakness, instability, chest pain, severe pain, pain that changes your movement, or symptoms after a fall or pop. Stop the aggravating exercise and get evaluated when symptoms are significant.
When in doubt, reduce load and range, choose pain-free alternatives, and watch the trend. Coaching can help adjust training, but diagnosis belongs with qualified clinicians.