Sore Throat COVID: What It Really Means and What to Do Now

When you feel that scratchy, burning sensation in your throat, it’s easy to jump to sore throat COVID, a symptom linked to current strains of the virus that no longer behave like the original pandemic version. Also known as COVID-induced pharyngitis, it’s now one of the most frequent early warning signs—but it’s not always a sign of serious illness. Unlike in 2020, a sore throat today doesn’t mean you’re definitely sick with COVID. It could just be a cold, allergies, or even dry air from central heating. But if it’s part of a cluster of symptoms—like fatigue, loss of taste, or a runny nose—it’s worth paying attention.

The new COVID variant, a constantly evolving family of strains that dominate infections in London. Also known as XBB.1.16, it’s the most common strain right now. This variant doesn’t usually land people in hospital, but it spreads fast. And yes, sore throat is one of its top three symptoms, according to London’s public health tracking. You won’t always have a fever. You won’t always lose your sense of smell. But that throat irritation? It shows up in over 60% of cases, even in people who’ve been boosted. The XBB.1.16 variant, a highly transmissible Omicron sublineage that replaced earlier strains in late 2024 and remains dominant in early 2025. Also known as Arcturus, it’s the version most Londoners are encountering doesn’t care if you’re vaccinated. It just wants to find your upper airway—and your throat is ground zero.

What does this mean for you? If you’ve got a sore throat and you’re around older people, pregnant individuals, or anyone with a weakened immune system, mask up. Don’t wait for a test. Don’t wait for a fever. Just assume it’s contagious until proven otherwise. The NHS doesn’t offer free tests anymore, but cheap rapid kits are still in pharmacies. If your sore throat lasts more than three days, or you start having trouble swallowing, breathing, or feel unusually tired, get checked. It’s not always COVID—but it could be something else that needs attention.

And here’s the thing: Londoners are getting smarter about this. You won’t see mass panic anymore. You won’t see queues outside testing centers. But you will see people checking their symptoms before heading to work, skipping the tube if they’re feeling off, and keeping spare masks in their bags. That’s the new normal. The virus didn’t disappear. It just changed how it plays. And your throat? It’s the first place it whispers its presence.

Below, you’ll find real reports from Londoners tracking symptoms, updates on the latest strains, and what health officials are seeing in clinics right now. No guesses. No hype. Just what’s happening on the ground—in homes, on the Tube, and in GP waiting rooms.