Should you work out with Sore Muscles (DOMS)?
One certainty if you become a Burberry Fitness personal training client is that you will experience DOMS at some point. It is nothing to be scared of. I mean, let’s face it. If you’ve been to the gym or partaken in strenuous exercise, you’ve experienced sore muscles or some sort of discomfort at one point in your life. It may be you feel the burn whilst working out (build-up of lactic acid) or you’re struggling to move in the days after (Delayed Onset Muscle Soreness – DOMS), but it is very common to come across this issue no matter if you’re a beginner or regular gym-goer.
It’s also likely that you’ve asked yourself “Should I work out with sore muscles, how sore is too sore to work out, should I stretch sore muscles, and are achy muscles a good sign?” – the list is endless. In this guide, I will outline why you may be feeling sore after a workout, the benefits surrounding muscle soreness and whether you should carry on exercising if you suffer from aching muscles.
What causes muscle soreness during and after exercise?
It’s important to understand the difference between having sore muscles during and after a workout as they are both caused by different elements.
Sore muscles after exercising
A day or two after a workout or vigorous exercise, you may experience sore and stiff muscles. More common amongst those who haven’t trained a certain muscle group for an extended period of time, this soreness is called Delayed Onset Muscle Soreness – also known within the fitness industry as DOMS.
This muscle soreness is caused by tiny, microscopic tears in muscle fibres and your body responds by increasing inflammation around the affected area, causing the painful sensation.
Aching muscles during a workout
If you’re experiencing sore muscles whilst exercising, this will be down to a build-up of lactic acid and not DOMS. Lactate build-up happens when there isn’t enough oxygen in the muscles to break down or metabolize the glucose and glycogen stores within the blood. This build-up causes the feeling of discomfort whilst exercising.
Should I workout with sore muscles?
The short answer is, yes you can continue to exercise with sore muscles, but you need to consider some factors before working out again.
Exercising with sore muscles should be gentle at first – examples can include swimming, walking, yoga and other light cardiovascular-based exercises. This can actually help you recover quicker from muscle soreness as your body learns to adapt to the pressures you have placed on your muscles.
Muscle pain is a part of daily life for amateur and professional athletes, which is why they incorporate ‘rest days’ and ‘working rest days’ into their exercise schedules – you should look to do the same, as this will lead to better results and performance the next time you work out. I have put together a handy blog on the importance of rest days.
Even though you can exercise the next day with sore muscle tissue from the previous, you can always wait until the soreness has disappeared, however, DOMS can take a few days to fully recover – this explains why you may feel sore even after 3 days.
What are the benefits of exercising with muscle soreness – is DOMS a good thing?
Whilst in the midst of muscle soreness it may seem there are no benefits to the suffering you are going through, but if you metaphorically take a step back, there are several positives to being sore after a workout.
Light recovery sessions can help build muscle mass in the long term
Gentle exercise can increase blood flow which in turn can reduce the time spent suffering from muscle soreness
Chance to try different forms of exercise and stretches – yoga and foam rollers
Belief and sensation that working out is ‘changing’ your body
How long should you wait to workout after being sore?
Whilst you can exercise with DOMS, waiting 2-3 days is recommended before working the muscle group that is currently aching. As you can see, there are some benefits to exercising with sore muscles, but you should always listen to your body and if you are feeling particularly sore, give yourself a break and let your muscles fully recover.
Is it soreness or an injury?
It’s important to recognise the difference between regular DOMS and an injury when you are working out. If you continue to work out with an injury, you don’t give the area time to heal and will only make it worse. If you are experiencing pain, here are some things to look out for:
Pain that begins after a specific movement or during exercise
You notice swelling and bruising around the painful area
The pain limits your range of motion or limits your daily activities
Pain that lasts more than three days
Pain that keeps coming back
If you notice these issues with a particular area of your body, give yourself time to rest and recover or speak to your GP to see if there is an underlining issue.
Summary
If you’ve ever asked yourself the question “should I exercise with sore muscles?”, then you’re not alone. Whilst you can exercise with sore muscles, it should only be done on a light basis – don’t fall into the trap of thinking you can push through the pain, as this can cause damage further down the line.
So, if you happen to miss a workout because of DOMS, don’t feel guilty or worry about your progress. Sometimes you simply need to listen to your body!
Burberry Fitness
Burberry Fitness provides bespoke mobile personal training in the Edinburgh area. If you are looking to improve your performance contact Malcolm today. Burberry Fitness can set you on the right track to achieving your fitness goals.