Introduction
When you’re feeling sore after a workout, it can be difficult to find the motivation to exercise again. However, it may be beneficial to continue exercising, depending on the type of soreness you’re experiencing. To help you decide if you should work out when you’re feeling sore, let’s explore the benefits, safety tips and science behind exercising with muscle pain.
Definition of Soreness
Soreness experienced after physical activity is commonly referred to as Delayed Onset Muscle Soreness (DOMS). According to Dr. Steven A. Hawkins, an orthopedic surgeon from the American Academy of Orthopaedic Surgeons, “DOMS is caused by eccentric exercises, which are movements that cause the muscle to lengthen under load.” This type of soreness is normal and typically occurs 24-48 hours after a workout.
Reasons Why People Exercise When Sore
While some people choose to take a break after a particularly grueling workout, others choose to push through the pain and keep going. Some reasons people opt to exercise while they’re sore include:
- Feeling obligated to stick to their routine
- Believing that working out will help alleviate the soreness
- Having a goal to meet
- Thinking that working out when sore will make them stronger
Benefits of Exercising When Sore
When done correctly, exercising when sore can offer a number of benefits, including:
Improved Flexibility and Mobility
Exercising when sore promotes flexibility and range of motion in the affected muscles. Dr. Alexander Jimenez, a chiropractor and certified strength and conditioning specialist, says, “Working out when sore can help increase flexibility and mobility in your joints, allowing for longer and deeper stretches, which can improve performance.”
Reduced Risk of Injury
Exercising when sore increases awareness of the body, which can help reduce the risk of injury. According to Dr. Josh Axe, a doctor of natural medicine, “When you exercise when sore, you become more aware of how your body moves and what causes pain or discomfort. This can help you adjust your form in order to prevent injuries.”
Reduced Muscle Tension
Exercising when sore can help reduce tension in the muscles. As Dr. Axe explains, “When you exercise while sore, the muscles relax, which helps reduce tension and tightness.”
Improved Circulation
Exercising when sore can also help improve circulation throughout the body. According to Dr. Hawkins, “Exercising when sore can help improve circulation, which can help speed up the recovery process.”
How to Exercise Safely When Sore
It is important to exercise safely when sore in order to avoid further injury. Here are some tips to keep in mind:
Warmup Thoroughly
Before beginning any exercise, it is important to warm up thoroughly. According to Dr. Axe, “Warming up helps to increase blood flow and oxygen to the muscles, which can help reduce soreness.”
Listen to Your Body
It is important to listen to your body and pay attention to any signals it may be sending. Dr. Jimenez suggests, “If you’re feeling any sharp or stabbing pains, stop and rest.”
Avoid High-Intensity Exercises
High-intensity exercises can exacerbate soreness, so it’s best to avoid them when you’re feeling sore. Dr. Jimenez recommends, “Focus on light stretching and low-impact exercises, such as walking or yoga.”
Focus on Form
When exercising when sore, it is important to focus on proper form. According to Dr. Axe, “Maintaining proper form can help reduce the risk of injury and ensure that you’re getting the most out of your workout.”
Use a Foam Roller
Using a foam roller before and after exercising can help reduce soreness. As Dr. Jimenez explains, “Foam rolling helps to massage the muscles, which can help reduce stiffness and soreness.”
The Science Behind Working Out When Sore
Now that we’ve explored the benefits and safety tips of exercising when sore, let’s take a look at the science behind it. Here are three key scientific benefits of working out when sore:
Benefits of Endorphin Release
When you exercise, your body releases endorphins, which are hormones associated with positive feelings. According to Dr. Hawkins, “Endorphins can help reduce stress, anxiety and depression, which can help improve overall wellbeing.”
Stimulation of the Lymphatic System
Exercising when sore can also stimulate the lymphatic system, which is responsible for removing waste and toxins from the body. Dr. Hawkins explains, “Exercising when sore helps to stimulate the lymphatic system, which can help reduce inflammation and speed up the recovery process.”
Increase in Circulation
Finally, exercising when sore can help increase circulation throughout the body. According to Dr. Hawkins, “Exercising when sore can help improve circulation, which can help reduce soreness and speed up the recovery process.”
Should You Push Through the Pain?
Understanding the difference between good and bad pain is key when deciding if you should exercise when sore. While pushing through the pain can be beneficial, it’s important to recognize when the pain is too much. As Dr. Jimenez explains, “It’s important to know the difference between good and bad pain. If the pain is too intense, it’s best to take a break and rest.”
Understanding Delayed Onset Muscle Soreness
In order to properly assess whether or not you should exercise when sore, it is important to understand what DOMS is and what causes it. Let’s take a closer look at this type of soreness:
What is DOMS?
As mentioned previously, DOMS is the soreness experienced after physical activity. This type of soreness is caused by tiny tears in the muscle fibers, which can lead to swelling and inflammation.
Causes of DOMS
DOMS is usually caused by strenuous physical activity, such as running, weightlifting, or playing sports. It can also be caused by sudden changes in intensity or duration of a workout.
Treatment of DOMS
Treatment for DOMS usually involves rest, ice, compression and elevation (RICE). Additionally, stretching and light exercise can help reduce soreness and inflammation.
How to Modify Your Workout When Sore
If you decide to push through the pain and exercise when sore, it is important to modify your workout accordingly. Here are some tips for doing so:
Lowering the Intensity
It is important to lower the intensity of your workout when you’re feeling sore. Dr. Jimenez recommends, “Focus on light stretching and low-impact exercises, such as walking or yoga.”
Shortening the Duration
It is also important to shorten the duration of your workout when you’re feeling sore. Dr. Jimenez suggests, “Keep your workouts short and focus on quality over quantity.”
Incorporating Rest Days
Finally, it is important to incorporate rest days into your workout routine. As Dr. Jimenez explains, “Rest days are essential for recovery, so make sure to take at least one day off per week.”
Conclusion
Exercising when sore can be beneficial, as long as it is done safely and correctly. Understanding the difference between good and bad pain is key when deciding if you should exercise when sore. Additionally, it is important to modify your workout accordingly in order to maximize the benefits and reduce the risk of injury. In summary, exercising when sore offers a number of benefits, including improved flexibility and mobility, reduced risk of injury, reduced muscle tension, improved circulation and the release of endorphins.
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