Should You Work Out When You’re Already Sore?

Yoga
Photo by Zen Bear Yoga on Unsplash

The question of whether or not to work out when your muscles are already sore may be one of the most divisive in all of fitness. Some argue that it’s okay to push through in order to continue building muscle strength, while others feel it’s best to give your body a break and time to recover. As with most debates, the truth is probably somewhere in the middle, though what’s best for one person may not be what works for another. Whichever side you’re on, here’s what the science says.

The Benefits

In general, it’s okay to work out if the soreness you’re experiencing is mild. Working out increases blood flow, which can help speed up recovery and bring some relief to the affected area.

The Risks

If you’re feeling sore to the point that it’s uncomfortable to walk, it’s best to take a break and give your muscles time to recover. Overusing a set of muscles can increase the risk of injury that would ultimately require taking a longer time off.

What to Do Instead

Help your muscles feel better quickly by playing an active role in recovery. Get a massage or use a foam roller to relieve soreness or relax in a warm bath with some Epsom salts. You can also try gentle, low-impact exercises like yoga and stretching to encourage circulation without stressing your muscles further.