Should I Exercise with Sore Muscles?

When it comes to avoiding the gym, many of us have been known to use excuses such as lack of time, a hangover, or forgetting necessary equipment. However, when it comes to experiencing sore muscles after a workout, the decision is not as straightforward. The question remains: Should you push through the pain and work out again if you experience acute DOMS (delayed onset muscle soreness)?

According to Jim Pate, a physiologist at the Centre for Health and Human Performance, soreness is actually a positive indication of progress. Inflammatory response caused by tiny tears in the muscles motivates the body to adapt and avoid overload in the future. In other words, soreness is a sign of significant muscle overload.

But does this mean that you should take a day off or relax in front of the TV? Not quite. It is important to make the right decision to speed up your recovery, and that’s where the experts come in.

Men’s Health magazine consulted experts – Daine McKibben Rice MSc, a Sports Therapist and Owner of Validus Sports Injury Clinic, and Emily Simpson BSc, of Better You, to provide insights on DOMS.

McKibben Rice explains that DOMS is caused by micro trauma to the muscle and connective tissue as a result of exercise or loading. This damage, in combination with the body’s natural inflammatory response, leads to muscle soreness. However, Simpson clarifies that sore muscles do not directly indicate muscle growth, and lack of soreness does not mean that there has been no growth.

The question remains: should you train when you’re sore? According to McKibben Rice, training with sore muscles is subjective. He does not recommend isolating a specific muscle group with heavy loading when experiencing muscle soreness 48 hours after a hard session. Instead, he suggests light exercises or a sports massage as a form of ‘active recovery’. Simpson agrees, adding that light resistance exercises or low intensity cardio, such as walking or swimming, can be beneficial for active recovery. However, if the pain is more intense, a rest day may be more favourable to allow the body to recover and reduce the risk of overtraining.

In conclusion, the decision to exercise with sore muscles is based on individual circumstances. The recommendations from the experts can be tailored to suit your body, but it’s important to listen to your body and adjust your approach accordingly.

In summary: don’t be discouraged from exercising with sore muscles, but consider incorporating some form of ‘active recovery’ to aid in the recovery process.

By Jamie Millar and Kate, Men’s Health UK.