Introduction
It’s a common dilemma for many athletes and fitness enthusiasts: Should you work out when sore? Working out when sore refers to exercising with lingering muscle soreness from a previous workout. This type of soreness is known as delayed onset muscle soreness (DOMS). It often occurs 12-24 hours after exercise and is caused by microscopic tears in the muscle fibers. It can range from mild discomfort to intense pain.
The debate about working out when sore has been ongoing for years. Some believe that it can help improve mobility and reduce the risk of injury. Others are concerned that it could lead to further injury or overtraining. In this article, we’ll explore both sides of the argument and provide helpful tips on how to work out safely when sore.
Benefits of Working Out When Sore
Though there are risks associated with working out when sore, there are also potential benefits. Here are some of the advantages of exercising with DOMS.
Improved Mobility
One potential benefit of working out when sore is improved mobility. According to a study published in The Journal of Strength and Conditioning Research, “resistance training while experiencing DOMS may result in improved range of motion.” This means that working out when sore may help increase flexibility and reduce stiffness in the muscles.
Increased Strength and Endurance
In addition to improving mobility, working out when sore may also help increase strength and endurance. A study published in the European Journal of Applied Physiology found that “participants who trained while experiencing DOMS showed greater improvements in strength and power compared to those who did not train while sore.”
Reduced Risk of Injury
Finally, working out when sore may help reduce the risk of injury. According to a study published in the International Journal of Sports Physical Therapy, “resistance training while sore may reduce the risk of future injury due to increased muscular strength and improved joint range of motion.”
Is It Safe to Work Out When Sore?
Though there are potential benefits to working out when sore, it’s important to consider safety. Here are some important considerations for exercising when sore.
Considerations for Safety
When deciding whether or not to work out when sore, it’s important to consider your overall health and fitness level. If you have any underlying medical conditions or if you’re new to exercise, you should talk to your doctor before exercising when sore. Additionally, it’s important to pay attention to your body’s signals. If you’re feeling any sharp pain, dizziness, or nausea, it’s best to take a break and rest.
Risks of Working Out When Sore
Though there are potential benefits to working out when sore, there are also risks. One of the main risks is that it may lead to further injury. According to a study published in The American Journal of Sports Medicine, “exercising while sore can increase the risk of overuse injuries such as tendonitis, bursitis, and stress fractures.” Additionally, working out when sore can lead to fatigue and burnout, which can further increase the risk of injury.
Strategies for Working Out When Sore
If you decide to work out when sore, it’s important to use proper techniques and strategies. Here are some tips for exercising safely when sore.
Warm Up Before Exercise
It’s important to warm up before any workout, especially when you’re sore. Warming up helps increase blood flow to the muscles and prepares them for exercise. A good warm-up should include dynamic stretches such as arm circles and leg swings. It should also include light aerobic activity such as jogging or jumping jacks.
Use Low-Impact Exercises
When working out when sore, it’s best to stick to low-impact exercises. These include activities such as swimming, cycling, and yoga. These types of exercises are less likely to cause further injury and are gentler on the body.
Listen to Your Body
It’s important to listen to your body when exercising when sore. Pay attention to your level of discomfort and take frequent breaks if needed. If the pain becomes too intense, stop the exercise and rest.
How to Know if You Should Work Out When Sore
It can be difficult to know whether or not you should work out when sore. Here are some factors to consider when making this decision.
Evaluate Pain Level
When deciding whether or not to work out when sore, it’s important to evaluate your pain level. If the pain is mild and manageable, it may be safe to exercise. However, if the pain is severe or debilitating, it’s best to rest and wait until the soreness subsides.
Consider Type of Pain
It’s also important to consider the type of pain you’re experiencing. Muscle soreness from DOMS is typically dull and achy. If the pain is sharp or stabbing, it may be a sign of an injury and it’s best to stop exercising and seek medical attention.
Consider Location of Pain
Finally, it’s important to consider the location of the pain. If the pain is localized, it may be safe to exercise. However, if the pain is widespread or affects multiple areas of the body, it’s best to take a break and rest.
What Exercises Are Best When Sore?
If you decide to work out when sore, it’s important to choose exercises that are gentle on the body. Here are some of the best exercises for working out when sore.
Gentle Cardio Exercises
Gentle cardio exercises such as walking, swimming, and biking are great options for working out when sore. These activities are low-impact and less likely to cause further injury. Additionally, they can help increase blood flow to the affected area, which can help reduce pain and stiffness.
Light Resistance Training
Light resistance training is another good option for working out when sore. Exercises such as squats, lunges, and push-ups can help build strength without putting too much strain on the body. It’s important to start slowly and use light weights or bodyweight exercises.
Stretching and Foam Rolling
Stretching and foam rolling are also great options for working out when sore. These activities help increase flexibility and reduce muscle tension. Additionally, they can help reduce pain and prevent further injury.
Tips for Stretching and Foam Rolling When Sore
When stretching and foam rolling when sore, it’s important to use proper techniques. Here are some tips for stretching and foam rolling safely.
Choose Proper Techniques
It’s important to choose proper stretching and foam rolling techniques. Opt for dynamic stretches such as arm circles and leg swings instead of static stretches. Additionally, use gentle pressure when foam rolling and don’t roll over bones or joints.
Start Slowly
When stretching and foam rolling when sore, it’s important to start slowly. Begin with light movements and gradually increase intensity. Additionally, take frequent breaks if needed.
Don’t Rush
Finally, it’s important to not rush through the stretching and foam rolling process. Take your time and focus on deep breathing. This will help you relax and get the most out of the stretching and foam rolling session.
Common Mistakes to Avoid When Working Out When Sore
When working out when sore, it’s important to avoid common mistakes. Here are some of the most common mistakes to avoid.
Doing Too Much Too Soon
One of the most common mistakes when working out when sore is doing too much too soon. It’s important to start slowly and gradually increase intensity. Don’t push yourself too hard or try to do too much too quickly.
Ignoring Pain Signals
It’s also important to not ignore pain signals. Pay attention to your body and take frequent breaks if needed. If the pain becomes too intense, stop the exercise and rest.
Not Taking Breaks
Finally, it’s important to take breaks when working out when sore. Take frequent breaks and give your body time to recover. This will help reduce the risk of further injury and allow your body to heal.
Conclusion
Working out when sore can provide a variety of benefits, but it is important to consider safety and listen to your body. Choose low-impact exercises and start slowly. Additionally, be sure to take breaks and pay attention to pain signals. With the proper precautions, working out when sore can be a safe and effective way to improve mobility, strength, and endurance.
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