The last two days I really worked my lower body leaving me pretty sore today. I could barely walk up and down the steps, it was more of a waddle. So did I still workout today knowing I was that sore? Yes, I did.
Now, I don’t want to tell you to just jump right in and keep pushing on your sore muscles. You really need to listen to your body and determine what it can or cannot handle. But there are ways to still get a workout in if you are feeling sore.
Focus A Different Muscle Group
If the soreness is isolated to one part of the body then focus your next workout on a different part of the body. For Example, today my thighs were sore so I focused on my core where I did not have to use my legs quite as often during the workout.
Modify the Intensity
Personally, I feel better after I warm up the sore muscles during a workout. I do not usually go as intense as I would if I was 100%. Reduce your range of motion; don’t go as deep into the lunge or the whole way to the floor with a push up. Lighten your weights; choose a lighter weight or don’t use any weight at all depending on your level of soreness.
Make Sure You Do Your Warm Up
A lot of people will just jump right into their workout. I used to be one of these people. However, this can really increase the chances that you will hurt later. Warm Ups increase your body temperature and will increase blood flow to the muscles. Not to mention it can help to mentally prepare yourself for the actual workout!
Do Not Skip The Cool Down
It slows down your heart rate and blood pressure gradually. When blood pressure drops too rapidly can cause dizziness or fainting. Stretching during the cool down is ideal also because your muscles are already warm and by stretching you can reduce the chance of muscle cramps and stiffness.
To summarize, really listen to your body. It is okay and even sometimes can help to workout when you are sore, but if you feel that you will injure yourself then take it really easy with low intensity or stretching.