For example, if your quads are sore from heavy squatting, avoid heavy squatting until the soreness mostly resolves.
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But there’s one big caveat: Avoid working the specific muscles that are super sore or repeating the same movement that caused the soreness. As a result of the imposed stress on the body, it not only must heal but will also adapt in a way to better cope with the stress in the future.” This is why DOMS tends to lessen as you get more accustomed to a workout program.Įxperts stress that despite muscle soreness, it’s generally safe to exercise anyway.
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“These microscopic tears, however, are what cause the body to adapt. “While the exact cause of DOMS isn’t entirely proven or understood, it’s hypothesized that it’s caused by microscopic tears that result from taxing the muscle tissue,” explains Erin Mahoney, VP Education for ISSA. This phenomenon is also known as delayed onset muscle soreness and usually crops up 24–48 hours after exercise.įeeling sore can leave you wondering if it’s really a good idea to continue with your scheduled workouts, particularly if you’re worried exercise could make the achy sensation that comes along with DOMS worse.Īhead, fitness pros explain why you get sore, how it could impact your workouts, and what types of exercise they like to do when they’re experiencing muscle soreness themselves.īefore we dive in, it can be helpful to understand why we get sore in the first place. In some ways, muscle soreness just comes along with the territory of working out, particularly if you’re new to it. Most exercisers have experienced sore muscles at one time or another, especially after starting a new workout program or trying an unfamiliar exercise.