Can I Work Out If My Muscles Are Sore?

Sore muscles after exercising, or delayed onset muscle soreness, isn't a sign that you're out of shape --- it can occur at any fitness level. A variety of factors contribute to muscle soreness such as damage to the muscles and inflammation that occurs during exercising. In some cases, your muscles are simply responding to learning a new activity. But while you may be more interested in nursing your sore muscles than resuming your fitness routine, the sooner you get back out there the better.

Symptoms

Delayed onset muscle soreness involves several symptoms besides pain. In some cases you may experience swelling, stiffness, tenderness and loss of muscle strength. Symptoms can range from mild to severe, depending on the type of exercise you were doing, your familiarity with the exercise and the intensity. Symptoms usually peak within 24 to 48 hours after exercise and subside after 96 hours.

How to Tweak Your Routine

Don't sit on the sidelines because your muscles are sore. In fact, light exercise can be beneficial for your condition, according to the American College of Sports Medicine. Reduce the pace or intensity of your exercise. For instance, if you've been jogging or running, switch to walking until your muscles recover. Or lighten the load of the weights you use during strength training.

Stretching Is a Must

Stretching exercises help to relieve and prevent muscle soreness. Exercising --- especially strength training --- tightens muscles; stretching helps to relax them and prepare them for your next workout. You should always stretch after you finish your workouts for about 10 to 20 minutes. Choose static stretches --- slow, sustained stretches that you hold for about 20 to 30 seconds without moving. Remember to breathe as you're stretching and do not stretch to a point where you feel pain.

Home Remedies

A variety of home remedies can alleviate muscle soreness so you can keep your fitness program on track. A warm bath with Epsom salts can help to relax and soothe achy muscles. Nonsteroidal anti-inflammatory drugs or a heat rub can also relieve muscle pain, but seek more advice from your pharmacist because these medications can cause side effects. For instance, NSAIDs can cause stomach upset or nausea and heat rubs may cause skin reactions. If soreness isn't better after 96 hours, consult your doctor.