Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
It's leg day, and you're mind's rearing to go. But your quads are still sore from your last workout. Should you subject them to another intense squats and lunges or leave it for another day to ensure optimal recovery and long-term muscle growth?
It's a common question that often gets conflicting answers. In this article, we'll clear up the confusion to provide you with the definitive research-backed answer to the issue of whether you should work out with sore muscles.
Here's what we'll cover:
- What Causes Muscle Soreness
- Benefits of Working Out When Sore
- Should You Workout When Sore?
- Are Sore Muscles A Good Sign?
- Risks of Working Out When Sore?
- How To Relieve Sore Muscle After A Workout
- FAQs
What Causes Muscle Soreness?
When it comes to post-workout muscle soreness, you first need to identify the source of the pain to ensure it is not an injury. Is it coming from your muscles or your joints and tendons?
If you feel soreness in the belly of a muscle after working that body part, it is likely to be muscle soreness. However, if the soreness is at the extreme ends of the muscle, at the origin or insertion points, it's likely to be a tendon injury or muscle strain. In that case, you need to rest the muscle.
The focus of this article is muscle belly soreness brought on by training, known as delayed onset muscle soreness (DOMS). This muscle soreness occurs from the microscopic muscle tissue damage caused by your intense workout (1).
An essential part of the muscle-building process, this muscle tearing causes an inflammatory response that initiates the repair process (2). Part of this process involves the release of chemicals associated with pain, such as cytokines and prostaglandins (3).
Further, the muscle fiber damage your exercise routine causes interrupts the normal communication between your nervous system and your muscles. This may interfere with muscle control, leading to muscle tenseness. Your workout also causes the build-up of metabolic waste in the muscle cells, which also contributes to the feeling of discomfort.
The old belief that DOMS was caused by lactic acid build-up has been discredited. Studies show that your lactic acid levels will normalize within a few hours of the workout, while the soreness can continue for a day or two (4).
Delayed onset muscle soreness is a necessary part of the intense exercise equation, contributing to the rebuilding of bigger, stronger muscles. This soreness should go away after 24-48 hours.
Should You Work Out When Sore?
Your goal for each workout should be to slightly increase the intensity with which the muscle is worked. The muscle will have no reason to respond unless you provide it with that extra bit of stress.
You won't be able to provide that level of intensity if your muscles are still aching from the last workout. So, you should not work out unless the muscle group in question has fully recovered from the last workout. Part of that recovery involves the completion of the DOMS cycle.
Your muscles don't develop during your weight-training workout. They develop during the rest and recovery time between your workouts.
So, if you're doing a split routine exercise regimen, where you're working your chest and back on day one, your shoulder and arms on day two, and your legs on day three, your chest and back are recovering on the days you're working those other body parts. By planning to have two days rest before your next workout for that muscle, you should be able to allow for the completion of DOMS before working that muscle group again.
It all comes down to how sore the muscle is prior to your workout. If you get to leg day, and you can still feel every muscle in your quads with every step you take, but it's not uncomfortable, you should still work your legs.
Personally, I find that this feeling, which I call muscle awareness rather than muscle soreness, strengthens my mind-muscle connection, helping me to get in the leg training zone. On the other hand, if you're still struggling to climb stairs, you should give yourself more time for your quads to fully recover.
Are Sore Muscles A Good Sign?
Mild muscle soreness indicates that you've put sufficient stress on your muscles to cause an adaptive response. It's a sign of your muscles' adjusting and strengthening.
Muscle fibers sustain minor injury when you exercise, particularly when you use resistance or strength training. Your muscles become more resilient and better able to manage new difficulties as your body heals these microtears.
Muscle pain post-workout can also be a motivating factor. It can be a physical reminder of the efforts you put into your workouts and an indication that the muscle-building and strengthening process is underway.
Soreness Vs. Injury
The ability to distinguish between typical DOMS and symptoms of potential injury or overexertion is crucial since, while some pain may be a sign of progress, it can also be harmful.
To distinguish between soreness and injury, consider the following:
- Duration and Intensity: DOMS usually reaches its climax between 24 to 48 hours following exercise and then progressively fades away. It may indicate overtraining or an injury if soreness lasts for a long time or is especially intense and incapacitating.
- Location and Type of Pain: Pay close attention to where the pain is located. Although general muscle aches are frequent in the areas that have been treated, sudden, intense pain may indicate an injury. For instance, pain in a particular muscle attachment or joint should not be disregarded.
- Rest and Recovery: It's important to get enough rest and recovery. Without enough time to recover between workouts, you might be pushing yourself too hard and running the danger of overtraining if you're consistently hurting.
- Listen to Your Body: Always pay attention to what your body is telling you. Prioritize rest and recuperation if soreness stops you from performing your workouts with good form or if it is incredibly uncomfortable.
Benefits Of Working Out While Sore
While it's typically a good idea to give your muscles time to recuperate after challenging workouts, working out while you have delayed onset muscle soreness (DOMS) has certain advantages. These advantages can be strategically tapped to improve your fitness journey.
- Enhanced Nutrient Delivery and Blood Flow: Exercise while you're sore increases blood flow to the muscles. The delivery of vital nutrients and oxygen by the increased circulation may hasten the healing process and facilitate muscle regeneration.
- Increased Flexibility and Range of Motion: You can increase your range of motion by moving slowly and deliberately while you're in pain, such as by doing some mild stretching or mobility drills. It helps muscles stay flexible over time by preventing them from becoming rigid.
- Active Recuperation: Exercises that don't put too much strain on the muscles, like swimming, cycling, or moderate yoga, can ease discomfort and improve circulation.
Risks Of Working Out When Sore
While there are advantages to exercising while having painful muscles, it's important to understand that there are also inherent dangers and potential drawbacks connected to doing so.
Here's an overview of the main risks:
- Increasing Injury Risk: Your form and stability when exercising may be compromised by sore muscles that are not functioning at their best. Strains, sprains, or other more severe injuries may result from this.
- Burnout and Overtraining: Overtraining syndrome, a condition marked by weariness, poor performance, and a higher risk of injury, can be exacerbated by intensive exercise with sore muscles.
- Compromised Recovery: Training sore muscles might obstruct the recovery process, potentially extending soreness and impeding long-term growth.
- Reduced Workout Performance: When you attempt high-intensity exercises while feeling sore, your exercise performance may suffer, lowering the efficiency of your training session.
How To Relieve Sore Muscles After A Workout
Here are six proven strategies to minimize post-workout muscle soreness and promote muscle recovery:
- Active Recovery: Studies have indicated that active recovery exercises, including gentle yoga, swimming, light resistance exercises, or cycling at a low intensity, improve blood flow, lessen muscle stiffness, and aid in recovery (5). According to a study in the European Journal of Applied Physiology, mild cycling reduces muscular soreness and inflammation after strenuous exercise (6). Light jogging or swimming are frequently suggested as efficient active recovery workouts to lessen muscular discomfort by fitness enthusiasts on Reddit.
- Mobility Exercises and Stretches: When performed appropriately, stretching can increase flexibility and lessen muscular tension. Static stretching after exercise has been shown in a study published in the Journal of Strength and Conditioning Research to reduce normal soreness (7).
- Hydration and Diet: For muscles to heal, proper nutrition, supplementation, and water are essential (8). While appropriate hydration helps flush out metabolic waste products, dehydration can make muscles ache more intense. The healing process can be aided by eating a balanced diet that includes foods low in inflammation, protein, and carbs. For more information on this, read: 9 Best Post-Workout Supplement Choices To Fuel Your Recovery.
- Cold and Hot Therapy: According to research, taking contrast ice cold baths or showers, which alternate between using hot and cold water, can help lessen muscular discomfort. Contrast treatment may further reduce muscle discomfort and enhance muscle performance. Reddit users frequently recommend cold baths or hot baths with Epsom salts. To really ensure you're maximizing this benefit, you might want to check out our 5 Best Ice Bath Tubs To Optimize Your Recovery.
- Sleep: Research shows that getting enough rest is essential for muscle repair. Growth hormone, which supports muscular growth and tissue repair, is released by the body while a person is sleeping deeply.
- Myofascial Release and Massage: According to research, using massage guns or foam rollers to perform self-myofascial release techniques can assist in alleviating tension in the muscles and increase blood flow (8). Reddit users frequently share success stories with one stating, "I’m on a cut, so it takes days for my muscles to recover after a workout too. If you have genuine medical concerns about your recovery time/injury, talk to your doctor, but if you just want something to make natural muscle ache go away, I can’t recommend the hypervolt enough. It doesn’t wipe the pain out entirely, but it makes a world of difference for me at least!" (source).
FAQs
Here are the answers to the most common questions on working out with sore muscles I get as a personal trainer:
Can I work out when sore if I want to make progress faster?
While it's natural to want faster progress, working out intensely with sore muscles may increase the risk of injury and hinder long-term gains. It's essential to strike a balance between pushing your limits and allowing your body the recovery it needs for sustainable progress.
How can I tell if soreness is normal or a sign of injury?
Distinguishing between normal muscle soreness (DOMS) and potential injury can be challenging. Watch for severe, localized pain, sharp sensations, or unusual swelling. If soreness is severe or persists beyond a few days, it's wise to consult a healthcare professional to get it medically reviewed.
Should I skip my workout completely when sore?
Not necessarily. You can still engage in light, low-impact activities like walking, swimming, or yoga for active recovery. These activities can help alleviate soreness and promote circulation without overtaxing your muscles. Always listen to your body and adjust your workout accordingly.
The Final Say On Working Out While Sore
If your muscles are aching, you should not work out. This soreness is a sign that you haven't fully recovered from the last workout, something which is crucial for progress.
Giving a muscle group 48 hours before working it again can minimize the chances of this happening. During that recovery time, you can engage in some light active recovery exercise or simply work different muscle groups.
To learn more about how to reduce soreness and get back to your next training session at 100%, read Your Guide To Muscle & Workout Recovery.
References
- Byrnes WC, Clarkson PM. Delayed onset muscle soreness and training. Clin Sports Med. 1986 Jul;5(3):605-14. PMID: 3521903.
- Stauber WT, Clarkson PM, Fritz VK, Evans WJ. Extracellular matrix disruption and pain after eccentric muscle action. J Appl Physiol (1985). 1990 Sep;69(3):868-74. doi: 10.1152/jappl.1990.69.3.868. PMID: 2123179.
- Close GL, Ashton T, Cable T, Doran D, MacLaren DP. Eccentric exercise, isokinetic muscle torque and delayed onset muscle soreness: the role of reactive oxygen species. Eur J Appl Physiol. 2004 May;91(5-6):615-21. doi: 10.1007/s00421-003-1012-2. Epub 2003 Dec 18. PMID: 14685863.
- Schwane JA, Watrous BG, Johnson SR, Armstrong RB. Is Lactic Acid Related to Delayed-Onset Muscle Soreness? Phys Sportsmed. 1983 Mar;11(3):124-31. doi: 10.1080/00913847.1983.11708485. PMID: 27409551.
- Andersen LL, Jay K, Andersen CH, Jakobsen MD, Sundstrup E, Topp R, Behm DG. Acute effects of massage or active exercise in relieving muscle soreness: randomized controlled trial. J Strength Cond Res. 2013 Dec;27(12):3352-9. doi: 10.1519/JSC.0b013e3182908610. PMID: 23524365.
- Ben Abderrahman, A., Zouhal, H., Chamari, K.et al. Effects of recovery mode (active vs. passive) on performance during a short high-intensity interval training program: a longitudinal study. Eur J Appl Physiol 113, 1373–1383 (2013). https://doi.org/10.1007/s00421-012-2556-9
- Afonso J, Clemente FM, Nakamura FY, Morouço P, Sarmento H, Inman RA, Ramirez-Campillo R. The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Physiol. 2021 May 5;12:677581. doi: 10.3389/fphys.2021.677581. PMID: 34025459; PMCID: PMC8133317.
- Xu F, Zeng J, Liu X, Lai J, Xu J. Exercise-Induced Muscle Damage and Protein Intake: A Bibliometric and Visual Analysis. Nutrients. 2022 Oct 14;14(20):4288. doi: 10.3390/nu14204288. PMID: 36296973; PMCID: PMC9610071.
- Nelson N. Delayed onset muscle soreness: is massage effective? J Bodyw Mov Ther. 2013 Oct;17(4):475-82. doi: 10.1016/j.jbmt.2013.03.002. Epub 2013 Apr 13. PMID: 24139006.
Steve Theunissen
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