Should I Still Lift Weights If My Legs Are Sore?

Soreness that results from lifting weights is usually caused by delayed-onset muscle soreness, or DOMS. The soreness resulting from DOMS is often relieved by light exercise and usually goes away after a few days. If the pain is extreme or worse with movement, injury could be the cause. In that case, working out could exacerbate the problem. If the pain is extreme or lasts for more than seven days, consult a doctor.

Soreness

Soreness that occurs during a workout is usually caused by the buildup of lactic acid build and is a built-in protective measure to let you know when to stop exercising to avoid damaging the muscle; it goes away when activity stops. The pain from delayed-onset muscle soreness usually kicks in 24 to 48 hours after exercising. In addition to pain, DOMS can be accompanied by other symptoms such as stiffness, swelling, muscle tenderness and loss of strength. The pain associated with DOMS usually goes away within seven days, according to researchers at the University of New Mexico. If injury occurs, there is usually a sharp pain during exercise that lingers after your workout stops, often for days. The soreness from injury gets worse with movement, and there can be swelling or bruising along with the pain.

Causes

The soreness resulting from DOMS is thought to be the result of micro tears in the fibers of the muscle and the resultant inflammatory response. DOMS is largely precipitated by eccentric movement -- a resistance to lengthening of the muscle, such as the lowering of a weight when doing a leg curl. Beginners who are just starting a workout regimen and more seasoned athletes who overextend themselves are the ones who most commonly get DOMS. Injuries often occur under the same circumstances. Improper lifting techniques and lifting without warming up the muscles are also common causes of injury.

Working Out

Working out with DOMS-associated pain will not cause further damage, but it could hinder the repair process. To be on the safe side, it's best to rest the muscle for at least 24 to 48 hours before working out again, using lighter weights when you return to lifting. Conversely, you could simply focus on working other muscles, such as the arms or shoulders. Treating the sore muscles with massage, a hot bath or taking acetaminophen or ibuprofen may offer some relief and allow you to continue working out sooner. Slight soreness can simply be a sign that your muscles are getting stronger and are building resistance. If injury is suspected, don't work out again until you have seen a medical professional.

Prevention

Performing a warm up and stretching before lifting can help avoid the soreness that results from DOMS and can possibly prevent injury from occurring. A cool-down period that includes gradually decreasing exercise intensity can also help. Warm ups should include a general warm up, such as biking for 10 minutes, and a more specific warm up that includes working the specific muscles you will use; in this case, all the muscles of the leg. Using slow, smooth movements when lifting can help avoid DOMS and injury. If you are just beginning a lifting regimen, or are attempting new techniques or movements, start with weights that you can do for at least one set of eight to 12 repetitions. Avoid overtraining and rest the muscles for 24 hours or more between workouts.

Considerations

The majority of muscle soreness occurs when you are just beginning to lift weights, haven't worked out in over a year or are changing your workout routine. DOMS is usually the culprit and will go away once your body builds up endurance. If the pain lingers, or comes with other symptoms, such as redness, bruising or extreme swelling, injury could be the cause. Using the RICE protocol -- resting the leg, icing it, compressing with a towel or bandage and elevating it -- can offer relief until you can see a doctor. If the soreness lasts more than seven days, is severe or comes with other symptoms, such as fatigue, dizziness, insomnia or decreased appetite, consult a doctor. In rare cases, muscle soreness can be caused by an underlying medical disorder.