Written by: Deepa
10 September 2025
It is completely normal to experience soreness after a workout—but should you persist or recover?
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Let’s explore when your body is okay to work out with sore muscles versus when your body should recover.
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The soreness that you feel is called DOMS (Delayed Onset Muscle Soreness). This soreness occurs as your muscles recover tiny tears after exercise, which is a good sign that your muscles are getting stronger, not weaker.
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Low-intensity activities like walking, yoga, or stretching may help improve blood flow, relieve stiffness, and speed up recovery. In fact, just staying active and moving may actually help your sore muscles heal faster.
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However, if the soreness is constant, painful, or you have difficulty performing daily movements, that is a sign that you probably just need to rest. Overtraining without adequate recovery time can increase the risk of injury or holding back your progress.
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Yes, you can work out while sore, but work out in alternative muscle groups. For example, if your legs are sore, concentrate on working your arms or core, or doing some lower-intensity cardio.
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– Drink water – Get your protein – Foam roll or stretch – Get sleep – Consider an active recovery day.
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Sometimes mild soreness is okay to move. But during severe pain, take proper rest. Listen to your body and understand that balancing training plus recovery is the true secret to fitness and strength in the long run.
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