Ah, muscle soreness—the bittersweet reminder that you actually worked out yesterday. It’s that next-day stiffness that can make climbing stairs feel like conquering Everest or turning a door handle a test of will.
For anyone who's hit the gym hard, tried a new workout, or just pushed their body a little further than usual, muscle soreness is like an unwelcome but familiar guest. So, of course, you’re going to want to get the most out of your workout and just keep working out even through the soreness.
But here’s the million-dollar question: should you work out when you're dealing with muscle soreness, or is it better to give your body a break? So, here’s exactly what you need to know!
Why Does Muscle Soreness Happen?
Muscle soreness, also known as Delayed Onset Muscle Soreness, is your body's way of saying, "Hey, we did something different yesterday, and I’m feeling it!" It’s essentially the result of tiny micro-tears in your muscle fibers that occur when you challenge your muscles in new or intense ways.
As your body repairs these micro-tears, the muscles become stronger—cue the soreness. It usually kicks in 12 to 24 hours after exercise and can last up to 72 hours, depending on the intensity of your workout and your body’s response. So, if you’re working out for the first time in months or years, you’re going to feel it. If you’re stacking more weights into your regimen, you’ll feel it, and if you are trying a new workout in general, you’ll also feel it.
Why It's Sometimes Okay to Work Out When You're Sore
So, you’re sore. Does that mean you should spend the next few days curled up on the couch? Not necessarily. In fact, there are a few reasons why you might actually benefit from getting back in the gym, even if your muscles are still talking back to you.
Light Activity Can Help With Recovery
Believe it or not, one of the best ways to ease muscle soreness is to keep moving. It might sound counterintuitive, but light exercise can actually increase blood flow to sore muscles, which helps deliver oxygen and nutrients to aid in recovery.
So, you can think of it as a gentle wake-up call for your muscles rather than a full-blown workout. It’s best to look into activities like walking, cycling, or even some light stretching can help loosen up those tight muscles and reduce stiffness.
It Keeps the Momentum Going
Let’s be honest—once you skip one workout, it’s all too easy to skip the next one and then the one after that. Before you know it, that new workout routine you were so excited about is gathering dust.
So, exercising when you’re sore, even if it’s at a lower intensity, helps you maintain your routine and keeps the momentum going. But overall, consistency is key in any fitness journey, and a little soreness shouldn’t be enough to derail your progress.
Your Body Adapts Over Time
The more you work out, the more your body gets used to the demands you’re placing on it. This means that the intense soreness you feel after your first leg day will likely lessen as your muscles adapt.
So, just by continuing to work out, even when you’re sore, you’re teaching your body to recover faster and become more resilient. Over time, you’ll notice that your muscles get stronger, and the post-workout soreness becomes more manageable.
Why You'll Need to Be Careful When Sore
While working out when you’re sore can have its benefits, there are times when it’s better to listen to your body and take a rest day (or two). Of course, you’ll have to use your best judgment when it comes to all of this.
Risk of Injury
Let’s not sugarcoat it—working out with sore muscles can sometimes increase your risk of injury. If your muscles are still recovering from your last workout, they might not be as strong or flexible as they need to be for another intense session.
So, if you think about it all, this can lead to poor form, which is a one-way ticket to strains, sprains, or worse. If your soreness is severe or accompanied by joint pain, swelling, or any sharp, stabbing pains, it’s best to take a break and allow your body the time it needs to heal.
Compromised Performance
Have you ever tried to squat when your legs feel like jelly? It’s not fun, and it’s probably not your best performance either. The same goes for trying to sit on a toilet with sore legs and knees; it’s a total nightmare, like the final boss of muscle soreness. So, when your muscles are sore, they’re not operating at full capacity.
This can mean that you’re not able to lift as much weight, run as fast, or complete as many reps as you normally would. If you’re pushing through a workout with compromised performance, you’re not just risking injury—you’re also not getting the most out of your time in the gym. Sometimes, it’s better to rest up and come back stronger rather than forcing a workout that leaves you feeling frustrated.
Overtraining and Burnout
It’s easy to get caught up in the idea that more is always better when it comes to fitness, but you see, that’s not always the case. Overtraining can lead to burnout, which is both physical and mental.
When you’re constantly working out without giving your body adequate time to recover, you’re setting yourself up for fatigue, decreased performance, and even long-term health issues like adrenal fatigue. Plus, mentally, it’s tough to stay motivated when your body feels like it’s running on empty.
What You Can Do to Ease Muscle Soreness
While sure, muscle soreness is definitely that unwelcome reminder that your workout really did the trick. It can sometimes last for several days; that’s not just several days of discomfort in the gym, but that’s several uncomfortable days of walking, bathing, using the bathroom, putting on clothes, and just trying to do basic everyday activities that everyone needs to do.
So, whether you decide to work or not, you still have the soreness that’s getting in the way. So, how can you combat that soreness? Well, here’s exactly what you need to know!
Stay Hydrated
It might sound too simple, but staying hydrated is one of the best things you can do to fight off muscle soreness. Yes, you read that right, it’s super generic and basic, but it’s still true! So, water helps flush out all the junk, including the lactic acid that builds up in your muscles and causes that stiff, achy feeling.
So, by sipping on water throughout the day—especially before, during, and after your workout—you’re not only helping your muscles recover faster but also keeping your joints lubricated and ready to move. Ideally, it’s best to keep that water bottle close, and you’ll be surprised at how much of a difference it makes.
Get Moving
So, this actually circles bask to the question of the blog post. So yes, it might seem counterintuitive, but moving around can actually help ease muscle soreness. While yes, there was pros and cons above of working out when sore (ultimately it depends on how sore you are), you should still move a little bit.
So basically, light activities, like a casual walk, some gentle yoga, or even a laid-back bike ride, can increase blood flow to your muscles, delivering the oxygen and nutrients they need to recover. Plus, moving helps shake off that stiffness and makes your muscles feel less tight. Just remember, this isn’t the time to go hard—keep it easy and focus on what feels good, not on pushing through the pain.
Use a Massage Gun
When muscle soreness hits, a massage gun can be a lifesaver. Yes, hands down, you should absolutely look into getting one! They’re usually used for back pain, but they’re perfect for dealing with the lactic acid that comes out after a major workout.
So, these handy devices, like the Pulsio Elite massage gun, deliver quick pulses of pressure that work to break up those tight knots in your muscles and boost blood flow. Ideally, you should add one of these to your recovery routine. And yes, you should always have a recovery routine after every exercise, no matter how intensive (or lack thereof) it is.
Get Enough Sleep
By all means, you should never underestimate the power of a good night’s sleep. Your body does most of its repair work while you’re snoozing, which makes sleep a crucial part of recovering from muscle soreness. But how exactly can this even help?
Well, during deep sleep, your body releases growth hormone, which is essential for muscle repair and recovery. So, making sure you get enough quality sleep each night means giving your muscles the time they need to heal and come back stronger. Ideally, you’re going to have to aim for 7-9 hours of sleep and maybe try some relaxation techniques before bed to help you wind down and get the most out of your rest.
It’s All About Finding Balance
So, should you work out when you're dealing with muscle soreness? The answer isn’t a simple yes or no—it’s about finding balance. While, yes, light activity and staying consistent can be great for recovery and keeping you on track, it’s equally important to listen to your body and know when it’s time to rest.
However, overall, the key is to recognize the difference between the usual post-workout soreness and something that could indicate a more serious issue. If your muscles are a little stiff and you feel up for a workout, go for it—just keep it light and pay attention to how your body responds.