You’ve crushed a workout, and now your muscles are talking back—tight, achy, maybe even a little tender to the touch. It’s the classic post-gym question: should you work out while sore? The short answer? It depends. That lingering discomfort you feel is likely delayed onset muscle soreness (DOMS), and while it’s not usually a red flag, pushing through without caution could backfire. With the guidance of sports physiotherapy in Edmonton, this article breaks down what’s safe and what’s not and how to make smart decisions when your muscles are still recovering.
What Is Delayed Onset Muscle Soreness (DOMS)?
Delayed onset muscle soreness (DOMS) is that stiff, achy feeling that typically sets in 12 to 48 hours after a workout. It’s most common when you introduce a new movement, increase intensity, or perform eccentric exercises (where muscles lengthen under load, like lowering a weight).
Typical signs of DOMS include:
- Mild to moderate muscle soreness
- Stiffness or limited range of motion
- Slight swelling or tenderness
- Discomfort when stretching or using the muscle
While soreness isn’t necessarily harmful, knowing when to rest and when to push forward is where sports physiotherapists can provide valuable insight.
Is Working Out While Sore a Good Idea?
If you’ve ever felt the ache of sore muscles the day after a tough workout, you’ve probably asked yourself, “Should I keep going or take a break?” The answer isn’t always black and white. Whether it’s your legs, back, or shoulders talking back, knowing when it’s safe to keep moving—and when to rest—is key to long-term performance and injury prevention. Working out while sore can be safe, even beneficial, but only if you’re listening to your body.
That post-exercise soreness you’re feeling is likely delayed onset muscle soreness (DOMS), a common reaction to new or intense activity. While it’s generally harmless, continuing to train sore muscles too soon can backfire, leading to poor form, compensation, or overuse injuries. According to sports physiotherapy in Edmonton, the trick lies in understanding the difference between general post-workout discomfort and signals your body needs a break.
When It’s Safe to Exercise
- Mild soreness that doesn’t limit your mobility
- You’re able to warm up, and the soreness decreases with movement
- You’re training a different muscle group (e.g., sore legs, upper body workout)
- You’re engaging in active recovery (walking, swimming, yoga, light cycling)
- You’re doing mobility or flexibility work, not high-impact or heavy-lifting
- You’re maintaining proper form without compensating due to discomfort
In these cases, light activity can actually help reduce post-workout soreness by promoting blood flow, flushing out waste, and keeping your joints moving freely.
When You Should Rest
- Pain is sharp, deep, or located around a joint
- You notice swelling, redness, or visible bruising
- The soreness doesn’t improve with light movement
- Your range of motion is significantly restricted
- You’re altering your technique to avoid discomfort
- You feel unusually fatigued or unsteady during warm-up
These are warning signs that you may be dealing with more than DOMS—like a minor strain, inflammation, or an overuse injury. If these symptoms persist, it’s worth visiting a physiotherapy clinic for an evaluation.
What Sports Physiotherapy Says About Soreness and Recovery
Sports injury physiotherapy in Edmonton focuses on more than just easing muscle soreness—it’s about understanding how your body is responding to training and creating a smart recovery strategy. Here’s how sports physiotherapists help guide your recovery from post-workout soreness or delayed onset muscle soreness (DOMS).
Movement Assessment
Physiotherapists assess how soreness is affecting your mobility, flexibility, and control. This helps determine whether you’re safe to keep training or need time to recover.
Common assessments include:
- Functional Movement Screen (FMS) – Identifies movement compensations or poor patterns caused by soreness.
- Strength Testing – Checks for weakness in sore or surrounding muscles.
- Gait & Posture Analysis – Detects if soreness is affecting how you move or stand.
Manual Therapy & Soft Tissue Work
Hands-on techniques help release tension, reduce inflammation, and improve muscle function after intense training.
Common techniques include:
- Myofascial Release – Loosens fascia and connective tissue contributing to stiffness.
- Soft Tissue Mobilization – Increases blood flow to sore muscles for faster healing.
- Joint Mobilizations – Improves mobility and eases stiffness in areas affected by DOMS.
Modalities to Support Recovery
These treatment tools help accelerate healing, reduce muscle soreness, and support tissue repair when soreness sticks around.
Common modalities include:
- Shockwave Therapy – Breaks down deep muscle tension and promotes healing in sore, overworked tissues.
- Ultrasound Therapy – Improves circulation and supports tissue recovery after strenuous exercise.
- TENS (Transcutaneous Electrical Nerve Stimulation) – Reduces pain signals and relaxes sore muscles for more comfort post-workout.
Active Recovery Strategies
Rather than total rest, physios often recommend low-impact movements that support muscle repair without adding strain.
Examples include:
- Foam Rolling and Self-Release Techniques – Help reduce tension in sore areas.
- Mobility Drills – Restore joint function and movement patterns.
- Light Cardio (e.g., walking, cycling) – Increases circulation and supports muscle flushing.
Education on Load Management
Sports physios guide athletes and active individuals on how to balance intensity, rest, and recovery.
Key strategies include:
- Training Schedule Adjustments – Balancing rest days with active workouts.
- Progressive Overload Planning – Prevents doing too much too soon.
- Warm-Up/Cool-Down Guidance – Reduces the severity of DOMS.
- Recovery Tracking – Ensures your body is adapting appropriately to training stress.
Know When to Push and When to Pause
Working out while sore isn’t always a no-go—but it’s not a green light to ignore your body, either. Understanding the difference between healthy delayed onset muscle soreness and something more serious is key to staying injury-free and making consistent progress.
If you’re unsure or dealing with soreness that doesn’t seem to fade, sports physiotherapy in Edmonton can help you make informed, body-smart choices. Granville Physiotherapy offers support through every phase of your training—whether you’re hitting your goals or hitting a pause to recover.