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HealthTraining & Performance

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


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

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Filed To: FlexibilityRecovery