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If you exercise regularly, you're no stranger to discomfort. It might be the burn you feel as lactic acid builds up in your muscle or the soreness that follows in the days after.
Delayed onset muscle soreness, or DOMS, is common, particularly for those who are new to working out or are returning to the gym after a long absence. The pain and discomfort level can become so high that it can discourage you from exercising.
Even though it hurts, you shouldn't skip a gym session.
DOMS arises from difficult workouts that cause micro-tears in the muscle. It's the tears that cause the feeling of soreness. Don't be alarmed; while it sounds like intentionally tearing your muscles would be a bad thing, these micro-tears cause the muscle to grow and become stronger. Taking a muscle recovery supplement such as protein or BCAAs immediately post workout may help support muscle-repair. Here are our top recommendations:
These tears do need time to heal. Because your muscles need time to recuperate and grow, prevailing wisdom states that you should give sore muscles 1 to 2 days of rest before exercising them hard again. So, if your chest and triceps are really sore from an exercise routine, you need to take some time off and let them rest before doing another chest and triceps workout.
That doesn't mean you can't exercise. Many workout programs are designed with this mind, and give muscles ample time to recover before working them out again. Classic weightlifting programs such as the push/pull workouts, or the legs/chest/back workouts, allow for 1 to 2 days between sessions for muscle recovery.
The upshot? You can work out if you're sore. Don't exercise the same muscle groups that are hurting. Do legs one day and exercise your upper body the next. By doing so, you'll still be able to get exercise and allow your lower body to recover and rebuild.
If you aren't following a pre-planned routine, just make sure that you're giving your muscles ample time to recover. For example, don't do a bunch of squats one day and a tough lunge workout the next. Break those workouts up by another day or so and you'll see improved results.
Remember, you get the results you want when you allow your body to rest. When your body is taking a nap, hanging with your friends or lounging, your body is rebuilding. If you keep doing chest exercises every day, you're going to create imbalances, and possibly injure yourself.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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FAQs
Exercising When Your Body Is Sore
Should I workout even if I'm sore? ›
It is generally safe to work out when sore. However, overtraining can lead to muscle damage or injury. Generally, soreness due to exercising is not a cause for concern, and people can often continue doing physical activity.
Should you workout with body aches? ›
"If your symptoms are above the neck, including a sore throat, nasal congestion, sneezing, and tearing eyes, then it's OK to exercise," he says. "If your symptoms are below the neck, such as coughing, body aches, fever, and fatigue, then it's time to hang up the running shoes until these symptoms subside."
Am I working out enough if I'm not sore? ›
Absolutely! The relation between soreness and a good workout depends on the goal of that workout and your overall goal of training. Extensive training history combined with proper hydration, nutrition, and recovery are all reasons why a training stimulus may be a great workout, but you may not feel sore.
Does muscle pain get better with movement? ›
In general, muscle injuries and joint problems feel worse the more you move. Fascia adhesions tend to feel better with movement and also respond well to heat therapy, which helps bring back the tissue's elasticity.
Does soreness mean muscle growth? ›
Believe it or not, soreness isn't synonymous with building muscle. “You do not have to have muscle soreness to build muscle or increase your fitness level,” says Vardiman. You might feel tight or tired, but not particularly sore after you work out.
Is it good to stretch sore muscles? ›
Stretching does not reduce the pain of sore muscles. Instead, excessive intensity causes even more damage. Very gentle stretching can, however, help to stimulate and speed up the proper redevelopment of muscle structures.
Should you wait until muscle soreness is gone? ›
According to Vagy, you can exercise with sore muscles as long as you no longer feel achy and worn out after your warm-up. “This is a telltale sign that the muscles are now ready to exercise because your body has done a better job adapting to stress,” says Vagy.
Do I need rest day if not sore? ›
“Your workout can still be effective if you're not sore afterward,” Battle says. “But in general, the next day, you want to feel like your muscles got worked.”
How many days a week should I workout? ›
Generally, aim to exercise five days per week. Still, the number of days you work out may vary depending on your available time and fitness level. Try doing a mix of cardio and strength training exercises during the week. You can mix up the type of workouts you do across alternating days or on the same days.
Mobility, or full-range, exercises like walking or easy cycling lead to more blood pumping through the muscles. This increase in blood flow may help you recover from soreness sooner. That is, as long as you aren't overloading or challenging the muscles more.
How sore is too sore after a workout? ›
Soreness is considered normal if it occurs between 24-72 hours after a workout, and if it does not prevent you from completing normal daily activities. If it lasts longer than this, or is so intense that it prevents you from functioning normally, it could be a sign of significant damage.
Does aching muscles mean healing? ›
Some experts believe it may be due to microscopic tears in the muscle fibers, which can develop during exercise. They believe that muscle soreness is the result of the body healing these tears. DOMS is not due to a buildup of lactic acid in the muscles.
Is muscle soreness good after a workout? ›
"Muscle soreness occurs because muscle and the connective tissue around it get damaged during exercise," explains Dr. Hedt. "This is completely normal and nothing to worry about, though. In fact, it's needed for muscle growth, since muscle is built back stronger during this repair process."
Is a bad workout still good? ›
As long as you don't push too hard and injure yourself, then the benefits of a 'bad workout' are almost identical to those of a 'good workout'. You'll still be getting stronger, fitter, you'll be improving blood flow, helping yourself to sleep better and improving your immune system.
Should you workout when tired? ›
It's important to acknowledge when you're feeling tired and adjust your workout intensity accordingly. Overexerting can lead to burnout or injury. Sometimes, a gentle stretch or restorative yoga session might be more beneficial.
Do sore muscles burn calories? ›
Yes, sore muscles can burn calories. When you exercise, your body needs the energy to repair the muscle fibers that were damaged during your workout. This energy comes from burning calories. Additionally, sore muscles can cause you to move more slowly, which can also help you burn more calories.
