Have you ever woken up feeling so sore from yesterday’s workout that you wondered, “Is it okay to work out again today?” It’s a common dilemma for fitness enthusiasts.
Feeling sore isn’t necessarily a bad thing. It indicates that you have challenged your muscles. After a workout, your muscles begin the process of repairing and growing stronger. However, should soreness deter you from pursuing your fitness goals?
Expert Insight: This article includes perspectives from Alex Rothstein, CSCS, ACSM-EP, an exercise physiologist, Cara Hall, MD, sports medicine specialist at Keck Medicine of USC, Courtney Gleason, MD, a non-operative sports medicine physician at Emory Healthcare, and Rachelle A. Reed, PhD, ACSM-EP, exercise physiologist in Athens, Georgia.
Let’s explore the nuances of working out while experiencing muscle soreness, based on expert opinions.
Why do muscles get sore?
Resistance training, such as lifting weights or performing bodyweight exercises, causes tiny tears in your muscle fibers. This process triggers an inflammatory healing response, which is responsible for the soreness, stiffness, and aches you might feel afterward. “When you experience soreness, it’s your body’s way of signaling that it’s repairing those muscles,” explains Cara Hall, MD, a sports medicine specialist with Keck Medicine of USC.
This sensation is known as delayed onset muscle soreness, commonly referred to as DOMS. This typically sets in one to two days after a workout, particularly when you introduce new exercises or increase intensity. It signifies temporary muscle damage as part of the repair process and is often linked to eccentric exercises like squats and push-ups, according to Rachelle A. Reed, PhD, ACSM-EP.
This reaction usually follows a bell curve: soreness peaks about 24 to 72 hours post-workout and gradually subsides thereafter. Importantly, soreness is not due to a buildup of lactic acid, as commonly believed. “Lactate clears out of your bloodstream within an hour after activity,” Reed notes.
Is it safe to exercise with sore muscles?
Overall, working out while sore is typically safe. “In most cases, if soreness is mild and notably improves during your warm-up, it’s fine to proceed with your regular workout,” Reed states. However, it’s important to adjust your training approach based on intensity levels. When mild soreness exists, maintain your routine; moderate soreness may require lighter weights or reduced intensity; and if soreness limits your usual movements, focus on recovery.
To effectively manage your training, consider implementing a workout split. By focusing on different muscle groups in separate sessions, you can allow each area adequate time to recover while still maintaining an active regimen. For instance, after an intense leg workout, it might be wise to shift to upper-body exercises instead.
How to determine when it’s safe to exercise on sore muscles
Soreness Level 0-3: Proceed with your normal training
If soreness is minimal and dissipates during your warm-up, it’s usually safe to continue with your routine. “There’s very little risk of injury,” Rothstein reassures.
Should only one muscle group be sore, you can continue exercising by targeting another part of your body. For example, if your lower body is sore from a leg day, transitioning to an upper-body workout is a smart approach, suggests Courtney Gleason, MD, a sports medicine physician at Emory Healthcare.
Soreness Level 4-7: Modify your training program
If you’re experiencing moderate soreness, prioritize recovery. While some movement is beneficial, consider adjusting your workout strategy to prevent overworking the sore muscles. If you typically push yourself hard in group classes, opt for lighter weights and maintain a controlled pace to avoid strain.
This might also be the time to switch focus to fresher muscle groups or designate a recovery day.
Soreness Level 8-10: Prioritize rest and recovery
If soreness is at a rate of eight or above, the advantages of rest surpass the benefits of further exercise. “If you’re that sore, you’re likely to struggle with performance and increase the risk of injury,” Hall warns. In such cases, take a complete rest day, focusing on mobility exercises or light, low-impact cardio to keep the blood flowing.
Am I sore or in pain?
It’s crucial to differentiate between temporary muscle soreness and pain from an injury. Soreness usually improves with warm-up, is symmetrical, and presents as a dull ache. Conversely, pain tends to be sharp, localized, and worsens with exercise. If you’re uncertain, monitor your symptoms over a few days. If they improve with rest, it is likely not an injury.
If soreness is accompanied by persistent pain, it’s advisable to consult a healthcare professional for further evaluation.
Remember: rest is crucial for muscle recovery
Rest plays a vital role in muscle repair and growth. “When we allow our bodies to recover, we enhance muscle protein synthesis, thickening and strengthening our muscle fibers,” Hall explains. Insufficient rest could lead to injury or hinder your progress.
While there’s no specific formula for determining adequate rest days, it varies depending on your workout frequency. Beginners might require more rest to mitigate soreness and injury risk, whereas experienced athletes might need to balance rest to enhance their recovery.
Effective ways to alleviate muscle soreness
1. Prioritize Quality Sleep
Getting sufficient quality sleep, ideally around eight hours, not only reduces soreness but may also prevent it. Dr. Hall notes that lack of sleep can enhance sensitivity to DOMS, affecting recovery.
To optimize your sleep, consider practicing good sleep hygiene by avoiding caffeine and alcohol before bedtime and creating a cool, dark environment conducive to rest.
2. Focus on Nutrition
Proper nutrition is crucial before and after workouts, focusing on hydration and balanced intake of carbohydrates and protein. Dr. Hall recommends consuming 20-30 grams of protein and several times that in complex carbs to support muscle repair.
3. Keep Moving
While research on stretching’s impact on DOMS is mixed, gentle movements can improve circulation and help alleviate soreness. Consider dynamic stretching, using a foam roller, or performing light activities to help soothe the muscles.
4. Consider Heat Therapy
Heat therapy can enhance blood flow and reduce inflammation, helping with soreness relief. This can include using a heating pad or enjoying a warm bath or sauna session.
In summary, staying active while managing muscle soreness involves understanding your body’s signals. It’s generally safe to work out with mild soreness, but make adjustments based on your discomfort level. Always prioritize rest and recovery when necessary. Remember, a balanced approach to fitness includes listening to your body’s needs.
Caroline is a lifestyle writer based in New York who covers beauty, wellness, and culture. She regularly writes for USA TODAY’s Health and Wellness section and contributed to a Pulitzer Prize-winning investigation at The Washington Post.
