If you have ever experienced aching, tired muscles days after your workout and wondered whether to continue or skip your workout, you have probably asked yourself: Should I still work out with sore muscles? And if yes, will it help or make the soreness worse?

The answer depends, so below, we break down what you need to know about whether you should work out with sore muscles.

What Is Muscle Soreness?

Muscle soreness can be classified into two types: acute muscle soreness and Delayed Onset Muscle Soreness (DOMS) [1].

Acute Muscle Soreness 

Acute muscle soreness is a burning feeling you experience immediately after or during the workout. The soreness you feel when you have done enough reps, where your body starts to feel the burn.

Delayed Onset Muscle Soreness 

DOMS is that feeling you get, usually one or two days after an intense workout. It may feel itchy, tight, or stiff, and you might have trouble moving that muscle or body part like you usually do.

Why Are Muscles Sore After A Workout?

It’s commonly believed that micro-tears or mild inflammation in the muscles, connective tissue, and tendons is what generates the soreness, says Jared Vagy, PT, DPT. Research studies and proposed hypotheses also suggest that nerve endings within the muscles become sensitized, leading to the sensation of soreness. Either way, soreness is an expected and completely normal response to an intense physical workout that you have done before or have not done in a while [2].

The type of exercise that might result in sore muscles is –

• Jumping
• Strength training exercises
• Walking downhill
• Jogging
• Step aerobics

Factors increasing the likelihood of muscle soreness after a workout.

• Changes in a workout routine
• Starting a new workout program
• Performing any type of physical activity to which the body is not used to.
• Increasing the intensity or duration of regular workout sessions.

Is It Ok To Work Out When Sore?

It depends on your workout and the severity of your soreness. Generally, muscle soreness is benign and does not require medical assistance. However, if you experience persistent and severe muscle pain that persists for more than a week, it’s best to consult your healthcare professional. Your provider can assess your symptoms, provide proper treatment if required, and advise you about when it’s safe to resume working out.

If you experience mild stiffness or aches, you might not have to stop all physical activity. Instead, you can rest your sore muscles by working around them. For example, if your soreness is mild in your quadriceps (a group of muscles present in the front of the thigh), you might focus on upper-body exercises until the muscle recovers. Alternatively, you can try low-impact workouts, such as swimming or yoga, until the soreness subsides. Exercising, scientists suggest waiting 2 to 3 days prior to working the same muscle group. If you have the same achy, weak muscles too soon, you may exacerbate the pain or increase your risk of injury.

Most importantly, you should always listen to what your body says and rest when you need to. Doing so can help you avoid injuries and other exercise mistakes [3].

Can You Prevent DOMS?

You may not be able to prevent DOMS, but you can take several steps to lessen its intensity by trying the following tips:

Proper hydration: A 2005 study by Lori A Sweeney et al. found that men who exercised in hot, humid temperatures had a reduced risk of muscle soreness when they drank water before, during, and after physical activity, compared to those who did not hydrate.

Warm up: To warm up your muscles, perform dynamic stretching for 5-10 minutes before each workout.

Take it slow: Increase the intensity of your workouts slowly. This can help build strength safely and endurance while minimizing the effects of muscle soreness.

How To Heal Your Sore Muscles?

Time is the best treatment for sore muscles, but you can take specific steps to ease the pain and stiffness while you wait for your muscles to repair themselves.

Research findings are multifaceted, and further study is necessary. Some findings suggest the following self-care measures and treatments to alleviate discomfort.

Muscle relaxers

Muscle relaxers can be a helpful option for relieving sore muscles, especially when soreness is intense or accompanied by spasms that interfere with daily activities or sleep. While typical post-workout soreness often resolves on its own, there are times when the discomfort becomes more than just mild stiffness, particularly after high-intensity training or returning to exercise after a long break. In such cases, muscle relaxers like Carisoprodol or methocarbamol can provide short-term relief by reducing muscle tension and allowing the body to rest and recover more effectively. When used responsibly and under medical guidance, they can be a helpful part of the recovery process.

Massage

According to research by Samer Alabed and colleagues, sports massage may improve flexibility and alleviate pain from muscle soreness following a workout. Getting a massage every day may not be possible, but you can try self-massage on your thighs, arms, buttocks, calves, and shoulders [4].

To massage your muscles, apply lotion or oil to the area and gently knead, squeeze, and shake them.

Warm bath

According to 2017 research, warm baths or moist heat wraps may help alleviate the pain and stiffness associated with DOMS [5].

Anti-inflammatory foods

According to some studies, consuming certain foods can help alleviate DOMS. These may include:

Omega 3-fatty acids, vitamin D, creatine, tart cherry juice, curcumin, gelatin or collagen, and Vitamin C [6].

Cold bath

A 2021 review of interventions for DOMS notes that some evidence suggests that cold therapy may help reduce pain associated with DOMS.

Try applying ice cubes to the area where you are feeling pain. Alternatively, if the pain is widespread, you may try a full-body immersion for 10 to 15 minutes in a cold water bath.

Risks

Muscle soreness is a side effect of the muscle healing process. As the body repairs the microscopic tears in the muscle, the tissue becomes stronger than it was before.

Muscle soreness can limit an individual’s range of motion, potentially causing them to perform movements incorrectly and leading to damage to other joints and muscle groups.

Overtraining can lead to additional muscular damage and may increase the risk of injury. Overtraining is when an individual continues to work out without enough rest periods.

Allowing the body sufficient healing time between exercises is crucial for muscular development and overall well-being. Symptoms of overtraining include overuse injuries, fatigue, sleep deprivation, decline in performance, weakened immune system, and loss of appetite.

When To Seek Medical Attention?

Muscle soreness rarely requires medical attention. However, it’s best to consult a healthcare professional if the pain from muscle soreness prevents you from performing your day-to-day activities.

• You should also seek medical help if:
• Muscle soreness lasts longer than 7 days
• Your urine becomes dark abnormally
• You have severe swelling in your legs and arms.

Very rarely, people with muscle soreness can develop severe muscle swelling, which can lead to a condition called compartment syndrome. This is a dangerous condition that requires medical help. These patients experience such severe pain that they are not able to move their muscles.

Another rare but serious condition, rhabdomyolysis, can result days after exercise from overexertion or heat injuries. It occurs when skeletal muscle fibers break down and enter the bloodstream, requiring emergency medical attention. It can cause several symptoms such as fatigue, muscle pain, weakness, and dark urine.

Conclusion

In most cases, gentle recovery exercises like swimming or walking are safe if you are sore after exercise. They may be beneficial and help with faster recovery. However, it’s crucial to rest if you are experiencing symptoms of fatigue or pain.

Consult a medical provider if you believe you are injured or if the soreness persists after a few days.