HealthTraining & Performance
Q:

Is it OK to work out when I'm sore?

If I'm still sore from a workout two days later, is it ok to work that muscle group again, or should I wait until the soreness has subsided? The Editors Santa Fe, New Mexico

A:

It depends on your level of soreness. Use a scale of 1 to 10 to rate how you feel.

• If you rate your soreness between 4 and 6 out of 10, then train the area again with a lower intensity. Use very light weight and move through the full range of motion for each movement with the goal of working on technique and stability.

• If your soreness is higher than 6 out of 10, substitute some mobility and soft tissue work until your soreness decreases. For instance, glide over your sore spots with a foam roll.

• Anything below 4 out of 10 should be fair game. You’re OK to train.

-- Craig Friedman, Performance Specialist, Athletes’ Performance

Small Changes, Big Results

10 Ways to Get More Out of Training

5 Exercises that Live Up to the Hype

Our mission to inspire readers to get outside has never been more critical. In recent years, Outside Online has reported on groundbreaking research linking time in nature to improved mental and physical health, and we’ve kept you informed about the unprecedented threats to America’s public lands. Our rigorous coverage helps spark important debates about wellness and travel and adventure, and it provides readers an accessible gateway to new outdoor passions. Time outside is essential—and we can help you make the most of it. Making a financial contribution to Outside Online only takes a few minutes and will ensure we can continue supplying the trailblazing, informative journalism that readers like you depend on. We hope you’ll support us. Thank you.
Contribute to Outside
Filed To: FlexibilityRecovery
More Health