Soreness Rules: How to Manage and Adjust Your Rehab Workouts Based on Soreness
Post-workout muscle soreness is a common experience among active individuals, especially for those who push their limits or implement something new to their program. Question is how do you know when the soreness you feel is normal and part of the process rather than a signal from your body that ? Abnormal soreness from discomfort and pain, can negatively impact one’s rehabilitation, so understanding this distinction is crucial whether you are recovering from an injury or focusing on injury prevention. Understanding how to properly manage your soreness and recognizing when to stop can prevent setbacks and keep you on track toward your fitness or rehabilitation goals.
Here is a set of soreness rules that I follow and recommend to my clients who are rehabilitating from their injuries.
Soreness Rules
- If you feel sore during the warm-up and it continues during the workout, you should take two days off and lower the intensity by one level. The intensity can be adjusted based on the amount of resistance, duration, or volume. Persistent soreness can be a sign of overtraining and might lead to potential injury, so it’s important to listen to your body early on.
- If your soreness goes away during the warm-up but returns during the workout, take two days off and lower the intensity by one level.
- If the soreness during your warm up goes away, stay at your current level of intensity. This indicates your body is acclimating well to the workout and no changes are needed unless directed by your physical therapist.
- If you experience atypical soreness, not muscle soreness, or notice swelling the day after a workout, take a day off and maintain your current intensity level. Swelling and abnormal soreness, such as discomfort and pain, can indicate that your body is being pushed past its limits.
- If you complete your workout with no soreness or discomfort, you can increase the intensity by one level or as instructed by your physical therapist.
The Bottom Line: Always Listen to Your Body
These general soreness rules provide a helpful guide for adjusting your exercise and rehab routine, but it is important to follow specific instructions from your medical provider, such as your doctors, surgeons and physical therapists. Everyone is unique, and what may work for some people may not work for others. If you experience persistent pain or discomfort, stop exercising and seek guidance from a trained professional, including your physical therapist. And remember—if your symptoms worsen or concerns arise, please consult with your medical provider.
In short, soreness is a natural part of the process, but it is also a signal. Understanding how to listen to our body’s response to the exercise program will not only help with injury prevention but also maximize the benefits.
