You’ve finally mustered up the motivation to
get your booty back in the gym.
You go all outs
as if you’ve been a regular at the gym for years.
Come day two, your motivation remains high right up
until you get out of bed.
Muscle soreness has taken over.
You decide to skip the gym and try again tomorrow,
hoping the soreness goes away by then.
To your unfortunate realization though,
the soreness has actually gotten worse,
not willing to let the still flickering spark of motivation be diffused.
You wonder if you should work out
through the soreness anyway.
Frankly, that question is still remains
rather unclear within the Fitness realm.
For what we do know,
the only possible answer to the question of
“Should you work out when you’re sore” is
Before we get into it,
let’s first understand what muscle soreness is.
The soreness felt roughly 24 to 48 hours after exercise
is known as delayed onset muscle soreness or
DOMS for short.
Current understanding is that
DOMS is caused mostly by eccentric movements,
where the muscle is under tension
while also lengthening.
One example would be the lowering of the dumbbell
during the bicep curl.
Tension on the biceps as the muscle lengthens it.
It is believed that eccentric movements
induce muscle damage or tears within the muscle belly.
This leads to cellular imbalance and
inflammation resulting in localized pain.
But this pain doesn’t mean that
you can’t exercise the muscle at all.
That being said though,
there are pain related situations,
where you certainly shouldn’t exercise.
No.1 is if the pain is actually joint pain,
muscle soreness should only exhibit pain
within the actual muscles.
The muscle is tender to the touch
and contracting it should cause varying degrees of discomfort.
Joint pain, however, will radiate pain
around the joints and not the muscle.
If even very lights articulations around a concern joints
cause moderate to significant pain,
then you might be dealing with joint pain.
In this case, you 100% shouldn’t not work out
and best to have a professional further evaluate the issue
before moving forward with any exercise.
Another reason not to work out is
if the pain is just too extreme that
it leads to improper technique.
Yes, the pain sucks.
But the main concern is
the potentially increased risk for injury
when you start compensating or use that form,
best to take a break from here.
Outside of these factors though,
you might likely have the green lights to workouts.
The main reasons many people fear working out
while sore in first place is
because they believe that
one doing so will only worsen the soreness
and two – it will hurt their gains.
Neither points have ever been proven.
In fact, studies on the matter showed
neither intense nor light workouts
while sore impacted measurements of
muscle damage, muscle soreness or
soreness recovery duration,
range of motion and maximal isometric strength,
also recovered as similar rates,
regardless of whether you rest it or worked out again
a few days after and while you’re sore.
These findings mean that
there shouldn’t be much of a fuss
about your pain and gains
if you choose to work out through the soreness.
With that being said,
avoiding doing super intense stuff is probably still warranted
just to avoid injury.
Soreness will likely limit your performance anyway,
so opt for lighter workouts.
Also you can try to work out muscles that are not sore,
allowing you to simultaneously rest the sore muscles.
In any case,
if you can work out while you’re sore,
it’s probably best that you do.
Reason being is that you want to
continue that habits of getting up and going to the gym,
skipping too many sessions.
because you’re sore might
fade out that motivational spark.
So keep the habit going!
If it’s just too much to bear,
then let DOMS be DOMS and take a break.
Just make sure you do everything in your power to get back on track,
once you’re ready to go.
Let me know what you think about working out
while sore in the comments below.
Should you or should you not?
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share it with your DOMS’s hating friends.
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As always, thank you for watching and
get your protein
even if you’re sore.