Should I Train When I’m Sore? The Fine Line Between Progress and Injury

You crushed your workout yesterday, but today you wake up feeling… fine? No soreness. Did it even count? Or maybe you’re at the other extreme, wincing with every step and questioning whether to push through another session. Let’s clear up the confusion.

Here’s the truth: soreness is not a requirement for progress. You don’t need to hobble around for days to know you’ve had a productive workout. At the same time, knowing when to train, rest, or modify your routine—especially if you’re recovering from an injury—is critical to making consistent progress without setbacks.

This article will break down the difference between soreness and pain, when to train or rest, and why recovery is just as important as effort.

What is DOMS (and What It’s Not)?

DOMS (Delayed Onset Muscle Soreness) is the dull stiffness or tenderness you might feel 24-48 hours after a workout. It’s caused by microscopic damage to muscle fibres, particularly when trying new exercises or pushing your limits.

But here’s the thing: not feeling sore doesn’t mean your workout wasn’t effective. Many factors influence soreness, including your training experience, recovery habits, and workout intensity. In fact, the fitter and more conditioned you are, the less likely you are to feel sore, as your body adapts to the demands you place on it.

"Not feeling sore doesn't mean your workout wasn't effective"

Soreness isn’t the gold standard of progress. Instead, focus on other signs, like:

• Lifting heavier weights or completing more reps.

• Improved endurance (e.g., running longer without fatigue).

• Better movement quality or reduced pain (especially if you’re rehabbing).

  
  

Why You Don’t Need to Be Sore to Make Progress

• Adaptation is the Goal: Over time, your body becomes more efficient at handling stress. This is a good thing! Less soreness means you’re recovering better and building resilience.

• Soreness is Unpredictable: Sleep, hydration, nutrition and even your mental state can affect how sore you feel. It’s not a reliable marker of how hard you worked.

• Progress Over Pain: Productivity in the gym isn’t about destroying your muscles; it’s about consistent, incremental gains. Whether that’s adding weight, improving range of motion or simply moving pain-free, these are better indicators of success.

When Training Through Soreness is Okay

• Mild Soreness: If you’re a little stiff but can move freely, light activity can actually help ease the discomfort.

• Active Recovery: Choose low-impact activities that promote blood flow without overloading your muscles. Examples include:

  • Light cycling or swimming.

  • Gentle mobility drills (e.g., hip circles, shoulder rolls).

  • Yoga or stretching sessions.

• Warm-Up: Spend extra time warming up to ensure your muscles are ready to work. Dynamic stretches and controlled movements can help reduce stiffness and improve performance.

When You Should Rest or Adjust Your Plan

• Pain vs. Soreness: Learn to recognise the difference:

  • Soreness: Dull, widespread and fades with movement.

  • Pain: Sharp, localised or worsens with movement. Pain can be a red flag for injury.

• High Soreness Levels: If your soreness is so intense that basic movements like walking or sitting are difficult, it’s a sign to rest and recover.

• Post-Injury Caution: If soreness arises in a recent previously injured area, it’s worth scaling back to avoid re-injury.

• Chronic Fatigue: Consistent fatigue, poor performance or irritability could indicate overtraining. Listen to your body and take rest seriously.

How to Handle Soreness: Rehab Meets Recovery

Recovery isn’t just about resting on the sofa. Combine training principles with rehab-friendly strategies to bounce back stronger:

1. Hydration & Nutrition: Stay hydrated and prioritise protein-rich, anti-inflammatory foods like salmon, nuts, and berries for example.

2. Active Recovery: Incorporate rehab-style exercises, such as:

   • Post-ankle sprain: Resistance band dorsiflexion or light single-leg balance work.

   • Post-hamstring strain: Isometric hamstring holds, light Romanian deadlifts or bridges.

3. Foam Rolling & Massage: These can improve blood flow, reduce the sensation of muscle tightness and even help address areas of chronic stiffness during rehab.

4. Stretching & Mobility: Focus on controlled, gentle stretches to maintain flexibility. For example:

   • Glute and Hip flexor stretches for runners.

   • Thoracic mobility drills for cyclists.

5. Sleep: Quality sleep is a superpower when it comes to recovery. Aim for between 7-9 hours per night to support muscle repair.

Top Training Tips to Prevent Overtraining and Injury

1. Progress Gradually: Avoid sudden increases in intensity, volume and/or weight. This is especially important for those returning to training after injury.

2. Rest Days Are Essential: Scheduled rest allow your body to repair and grow stronger.

3. Warm-Up and Cool Down: Incorporate specific rehab or prehab drills to prepare your body and aid recovery.

4. Listen to Your Body: Don’t ignore pain or signs of overtraining. Take action before it leads to an injury.

5. Mix It Up: Alternate high-impact activities like running with low-impact sessions like swimming or cycling to give joints and muscles a break.

Why Soreness Isn’t the Best Goal in Rehab or Training

The old adage "no pain, no gain" has no place in modern fitness or rehab. Whether you’re an athlete chasing performance or recovering from an injury, the goal should be progress, not punishment.

• Rehab First, Performance Second: If you’re recovering, the focus should be on quality movement and gradual strengthening. Soreness in this context often means you’ve done too much too soon.

• Pain-Free Movement: Whether it’s lifting weights or completing a rehab drill, your priority should be performing exercises with proper form and without discomfort.

Final Thoughts

Feeling sore can happen, but it’s not the only—or even the best—sign of a great workout or successful rehab session. Recovery, consistency and progression are what truly matter. Whether you’re training for performance or coming back from an injury, listening to your body and focusing on sustainable progress is key.

Remember: soreness doesn’t equal success and rest is just as important as effort.

If you’re unsure whether you’re dealing with soreness or injury, or you want tailored advice for training or rehab, book your consultation today. Follow us on Instagram for lots of quick mobility drills, recovery tips and smart training advice designed to keep you moving pain-free.