{"componentChunkName":"component---breaktime-theme-src-templates-editorial-template-jsx","path":"/break/how-to-work-out-when-sore/","result":{"data":{"allBreak":{"nodes":[{"relatedBreaks":[null,null,null,null,null,null,null,null,null]}]},"site":{"siteMetadata":{"title":"Dailybreak","description":"","twitterUsername":"@takeaDailybreak","image":"https://www.dailybreak.com/images/og_image.png","siteUrl":"https://www.dailybreak.com","siteID":"dailybreak"}}},"pageContext":{"brk":{"id":"5e81bd85-4cfb-4cad-94be-2ce42ce3b0e9","title":"5 Ways to Work Out When Your Muscles Are Sore","pageTitle":"5 Ways to Work Out When Your Muscles Are Sore","description":"There's a happy medium, we swear.","metaDescription":"Your body needs time to rest between difficult workouts, but you don't want to completely veg out while you wait for muscle soreness to fade, right? Here's how to stay active yet safe.","lang":"en-US","permaLink":"how-to-work-out-when-sore","challengeId":"9d3e4bde-a813-426c-8df4-4eadc998498b","platform":"DAILYBREAK","categories":["dbcat_lifestyle"],"subcategories":["dbsubcat_lifestyle_fitness"],"author":{"id":16411531,"firstName":"Brigitte","lastName":"Carreiro","profileImageId":"79b0e109-d134-44bc-a8bf-fc646ec7e1af"},"displayDate":1578078000000,"cardImageId":"51d5ba83-5477-4fe5-ac67-6e0c7565cc4a","featuredImageId":"c272d971-d7e5-43c7-91e4-da0d2da860c0","homepage32Image2024Id":"59cf0233-51fb-4a3b-a338-1fee7e14b4ee","sponsor":"#000000","mission":false,"missionColor1":"#704FA0","missionColor2":"#000000","missionColor3":"#000000","missionColor4":"#E6E6E6","missionColor5":"#f8cc4f","missionColor6":"#ffffff","missionColor7":"#e6e6e6","missionColor8":"#ffffff","replayColor":"#48366d","pointsTextColor":"#143a58","stepShareBarColor":"#22b5e8","questionNavColor":"#704FA0","questionNavTextColor":"#ffffff","questionNavCorrectColor":"#417505","questionNavIncorrectColor":"#d0021b","termsColor":"#000000","landingPageHeadlineColor":"#000000","mobileLandingPageHeadlineColor":"#000000","landingPageIntroColor":"#000000","mobileLandingPageIntroColor":"#000000","websiteCopyColor":"#000000","mobileWebsiteCopyColor":"#000000","backgroundColor":"#ffffff","hasBackgroundOverlay":true,"hasLeftNav":true,"hasCenterNav":false,"useNavAndFooterColor":false,"navAndFooterBackgroundColor":"#704FA0","navAndFooterFontColor":"#FFFFFF","navAndFooterImageColor":"#FFFFFF","socialShareBadgeId":"acda8ed3-1252-4e56-8ecb-df06b42d9308","sponsoredType":"editorial","exclusive":false,"blockGuestAccess":false,"possibleCoinsAwarded":4,"scheduleStartDate":false,"startDate":1578078000000,"archiveBreak":false,"breakTags":[{"label":"fitness","text":"Fitness"},{"label":"wellness","text":"Wellness"}],"types":["dbtype_list"],"dateCreated":1578068771333,"dateModified":1729807865111,"started":false,"completed":false,"events":[],"hasLearnMore":false,"overrideMapPageCopy":false,"hasLandingScreen":false,"mapHeadline":"5 Ways to Work Out When Your Muscles Are Sore","overrideMobileMapPageCopy":false,"mapHeadlineMobile":"5 Ways to Work Out When Your Muscles Are Sore","mapHeadlineType":"TEXT","mobileMapHeadlineType":"TEXT","views":4097,"hasPrizing":false,"steps":[{"listicle":{"id":"5e2026b2-c292-44ff-ac0c-298da3a55536","introCopy":"So, maybe you hit that new year’s resolution a little too hard. It’s OK, this is a safe space. You made your exercise goals top priority this week and tried every machine you could get your hands on and lifted challenging weights. The catch? Your muscles are now dead tired, your hamstrings protest in earnest whenever you approach a set of stairs and all you can think about is laying on the couch. But you also know that taking one too many rest days can be a recipe for motivational disaster, so perhaps you need to find a way to stay active with the least amount of muscle strain.","headerImage":{"id":"56e51891-63a1-4f77-9d90-3b002fd7d38d","name":"home page-stepHeaderImage","source":"iStock","link":"","altAttribute":"woman taking a break from exercise"},"displayFormat":"slideshow","commentQuestion":"What is your favorite way to stay active?","showNumbers":false,"hasVotingEndDate":false,"items":[{"id":"4cb74570-ad0c-43a9-bbee-54e7cc6973f9","hasVoting":false,"hasVoteTracking":false,"upvoteBtnIcon":"thumbs-up","upvoteBtnText":"I'll try it!","downvoteBtnIcon":"thumbs-down","downvoteBtnText":"Thumbs Down","sharing":true,"showNumber":false,"upvotes":0,"downvotes":0,"listicleContents":[{"bodyCopy":"First of all, yes, it’s A-OK to be active when your body is feeling tired, but just keep in mind that rest is super important, as well. Your body needs recovery time so it doesn’t burn out, so the trick is to maintain a level of productive activity while still letting those overworked muscles take a much-needed rest. Remember, those tweaks and twinges (aka delayed onset muscle soreness, or DOMS) are the result of microscopic muscle damage, which means that sore muscles aren’t at their strongest and are more susceptible to actual, long-lasting tissue damage or tears. In turn, though,&nbsp;<a href=\"https://www.shape.com/fitness/training-plans/are-sore-muscles-sign-good-workout\" target=\"_blank\" rel=\"noopener\">those tiny strains are also what <i>build</i>&nbsp;muscle</a>; as the muscles recover from that small amount of damage, they heal stronger and denser.<div><br></div><div>You don’t want to push yourself too hard, but you don’t want to sit on the couch all day, either.</div><div><br></div><div>Use your judgment on whether or not your body is ready to get back at it, and keep in mind that the easiest way to work around sore muscles is to target specific areas during different gym sessions (you know, arm day versus leg day). If you’ve determined you’re good to go, here’s what you can do.</div>","type":"BodyCopy","_created":1578068996008,"_modified":1754589928578,"id":"7f84c47c-083b-4a67-80fc-15632567bf86","displayOrder":1,"deleted":false}]},{"id":"7a58594b-cb46-4442-9894-820580983248","subhead":"Try some low-impact cardio","hasVoting":true,"hasVoteTracking":false,"upvoteBtnIcon":"thumbs-up","upvoteBtnText":"I'll try it!","downvoteBtnIcon":"thumbs-down","downvoteBtnText":"Thumbs Down","sharing":true,"showNumber":false,"upvotes":4,"downvotes":0,"listicleContents":[{"bodyCopy":"A brisk elliptical sesh or a few laps around the pool are full-body, low-impact ways to get some cardio in on your off days. You’ll be using a lot of your muscles pretty concurrently, so nothing is isolated, but not as hard as you would if you were lifting weights. That, and s<span>piking your heart rate is an easy way to stay active without doing any more microdamage to recovering muscles. Getting your blood pumping can speed up the recovery process, too.</span>","type":"BodyCopy","_created":1578069024739,"_modified":1754589928578,"id":"76f5d8b9-a78e-41b6-bdd2-308d0c1c24bc","displayOrder":1,"deleted":false},{"imageType":"HORIZONTAL","imageId":"76c9dbb2-1b81-4895-89e4-843bcefd796c","image":{"filename":"iStock-474599766.jpg","name":"swimming-listicleHorizontal","link":"","altAttribute":"swimming","imageType":"listicleHorizontal","source":"iStock","width":1490,"height":800,"_created":1578069047464,"_modified":1729807865090,"size":381463,"contentType":"image/jpeg","originalImageId":"18eb8184-43ad-4e03-8aaf-2890b95df2ad","id":"76c9dbb2-1b81-4895-89e4-843bcefd796c","deleted":false,"creatorId":"cb099af6-c8bf-41b8-9540-5669208acfcf","partnerId":"d97033b5-ed02-417e-b775-c5296884c4ce"},"scaling":65,"type":"Image","_created":1578069027522,"_modified":1754589928578,"id":"32ac1086-6570-4b98-a677-f60fb025a8d5","displayOrder":2,"deleted":false}]},{"id":"c557d51d-1177-4456-9833-0c496d4d3b61","subhead":"Practice yoga","hasVoting":true,"hasVoteTracking":false,"upvoteBtnIcon":"thumbs-up","upvoteBtnText":"I'll try it!","downvoteBtnIcon":"thumbs-down","downvoteBtnText":"Thumbs Down","sharing":true,"showNumber":false,"upvotes":1,"downvotes":0,"listicleContents":[{"bodyCopy":"If you’re feeling good, you can even head to a&nbsp;<a href=\"https://www.dailybreak.com/break/how-yogi-are-you-checklist\" target=\"_blank\" rel=\"noopener\">Bikram, sculpt or power yoga class</a>&nbsp;in between strength workouts, but any basic form of yoga is an excellent choice of activity when your muscles are screaming at you. Think about it: Yoga is mainly stretching, and&nbsp;<a href=\"https://www.womenshealthmag.com/fitness/a19966947/exercises-for-when-youre-sore/\" target=\"_blank\" rel=\"noopener\">stretching is exactly what your body craves</a>&nbsp;during DOMS. Keep an eye on those chair poses post-squat day, though.","type":"BodyCopy","_created":1578069049545,"_modified":1754589928578,"id":"89b687e0-ed16-40c7-b431-bb8e3261f88f","displayOrder":1,"deleted":false},{"imageType":"HORIZONTAL","imageId":"2f81e735-845e-45ab-8a77-e9ec1f452edc","image":{"filename":"iStock-1173855731.jpg","name":"yoga-listicleHorizontal","link":"","altAttribute":"yoga","imageType":"listicleHorizontal","source":"iStock","width":1490,"height":800,"_created":1578069083499,"_modified":1729807865098,"size":341739,"contentType":"image/jpeg","originalImageId":"73864bd7-cb6d-4116-a6a5-7468d3c91727","id":"2f81e735-845e-45ab-8a77-e9ec1f452edc","deleted":false,"creatorId":"cb099af6-c8bf-41b8-9540-5669208acfcf","partnerId":"d97033b5-ed02-417e-b775-c5296884c4ce"},"scaling":65,"type":"Image","_created":1578069050344,"_modified":1754589928578,"id":"04d7ef9a-700a-46e9-a0b1-b68b9ef68704","displayOrder":2,"deleted":false}]},{"id":"dfa53b0e-d940-4c42-af30-e35a9cff1612","subhead":"Go for a long walk","hasVoting":true,"hasVoteTracking":false,"upvoteBtnIcon":"thumbs-up","upvoteBtnText":"I'll try it!","downvoteBtnIcon":"thumbs-down","downvoteBtnText":"Thumbs Down","sharing":true,"showNumber":false,"upvotes":1,"downvotes":0,"listicleContents":[{"bodyCopy":"If you know you won’t be making it to the gym after work, maybe you skip the bus and walk home instead. Even if you do get to the gym, just to realize that you definitely aren’t going to run three miles today, hop on that treadmill anyway, hike up the incline and walk it out. Taking it easy isn’t lazy!","type":"BodyCopy","_created":1578069106140,"_modified":1754589928578,"id":"8d696933-f922-49d5-9a55-b9448b7038d6","displayOrder":1,"deleted":false},{"imageType":"HORIZONTAL","imageId":"8dc677c0-6b9f-4f97-88f9-a71894e8b1fe","image":{"filename":"iStock-1094475872.jpg","name":"walk-listicleHorizontal","link":"","altAttribute":"talking a walk in a park in the fall","imageType":"listicleHorizontal","source":"iStock","width":1490,"height":800,"_created":1578069136257,"_modified":1729807865100,"size":470439,"contentType":"image/jpeg","originalImageId":"3037449c-7a06-4e92-bc6e-52372bf9f21b","id":"8dc677c0-6b9f-4f97-88f9-a71894e8b1fe","deleted":false,"creatorId":"cb099af6-c8bf-41b8-9540-5669208acfcf","partnerId":"d97033b5-ed02-417e-b775-c5296884c4ce"},"scaling":65,"type":"Image","_created":1578069107266,"_modified":1754589928578,"id":"6061286b-2189-4e9a-acd2-8f40c6b36ca0","displayOrder":2,"deleted":false}]},{"id":"1a454ae7-2b61-43bb-9908-1e0b5d62beb4","subhead":"Take up with a resistance band","hasVoting":true,"hasVoteTracking":false,"upvoteBtnIcon":"thumbs-up","upvoteBtnText":"I'll try it!","downvoteBtnIcon":"thumbs-down","downvoteBtnText":"Thumbs Down","sharing":true,"showNumber":false,"upvotes":1,"downvotes":0,"listicleContents":[{"bodyCopy":"Resistance bands can accompany some of the hardest workouts you subject yourself to, but the good thing about them is that you can essentially adjust your difficulty level as you go. Push that band harder if you’re feeling strong and rested, but do some simple, light flutter movements if you need to slow down a bit. Anything from your inner thighs to your biceps can&nbsp;<a href=\"https://www.healthline.com/health/working-out-when-sore\" target=\"_blank\" rel=\"noopener\">benefit from a resistance band</a>. They're a great resource to get some stretching in, too.","type":"BodyCopy","_created":1578069142540,"_modified":1754589928578,"id":"b5d9d450-1f88-4c1b-be13-bd4ff6cb0454","displayOrder":1,"deleted":false},{"imageType":"HORIZONTAL","imageId":"596f6abd-6677-4d76-a23c-8ac057674cde","image":{"filename":"iStock-981817704.jpg","name":"resistance band-listicleHorizontal","link":"","altAttribute":"using a resistance band","imageType":"listicleHorizontal","source":"iStock","width":1490,"height":800,"_created":1578069208226,"_modified":1729807865103,"size":338727,"contentType":"image/jpeg","originalImageId":"a2f0e4c2-9dc8-4b3f-b906-f3de7012d11f","id":"596f6abd-6677-4d76-a23c-8ac057674cde","deleted":false,"creatorId":"cb099af6-c8bf-41b8-9540-5669208acfcf","partnerId":"d97033b5-ed02-417e-b775-c5296884c4ce"},"scaling":65,"type":"Image","_created":1578069143344,"_modified":1754589928578,"id":"ef6da274-5d10-4f88-a52a-5830e9244789","displayOrder":2,"deleted":false}]},{"id":"af9fc7a8-454b-45ca-a32d-6e355033a98f","subhead":"Use your body weight","hasVoting":true,"hasVoteTracking":false,"upvoteBtnIcon":"thumbs-up","upvoteBtnText":"I'll try it!","downvoteBtnIcon":"thumbs-down","downvoteBtnText":"Thumbs Down","sharing":true,"showNumber":false,"upvotes":4,"downvotes":0,"listicleContents":[{"bodyCopy":"Sure, bodyweight exercises can be just as taxing on you as using weights, but if you’re <i>regularly</i> using weight, and <i>that’s</i> why you’re sore, ditch ‘em for a day. You can easily&nbsp;<a href=\"https://www.thetrainingroom.com/blog/fitness/january-2019/5-workouts-to-do-when-you-re-sore\" target=\"_blank\" rel=\"noopener\">lunge, squat, plank and perform push-ups</a>&nbsp;without any extra, added weight. You may be sacrificing some muscle-building this way, but we’re trying to recover for now, remember?","type":"BodyCopy","_created":1578069207306,"_modified":1754589928578,"id":"f00dc924-57f0-4047-8f49-2092c4d03d64","displayOrder":1,"deleted":false},{"imageType":"HORIZONTAL","imageId":"684630f3-28de-45a7-899e-98c55bbbfdb1","image":{"filename":"iStock-1160934643.jpg","name":"squatting-listicleHorizontal","link":"","altAttribute":"woman squatting against gold wall","imageType":"listicleHorizontal","source":"iStock","width":1490,"height":800,"_created":1578069252150,"_modified":1729807865108,"size":236581,"contentType":"image/jpeg","originalImageId":"2a4a84ea-6c5c-4cdb-97d3-34154d01915f","id":"684630f3-28de-45a7-899e-98c55bbbfdb1","deleted":false,"creatorId":"cb099af6-c8bf-41b8-9540-5669208acfcf","partnerId":"d97033b5-ed02-417e-b775-c5296884c4ce"},"scaling":65,"type":"Image","_created":1578069208234,"_modified":1754589928578,"id":"66366159-b588-43d8-b5fc-fd8682bd554c","displayOrder":2,"deleted":false}]}]},"locked":false,"label":"List","mobileLabel":"List","hasPageLoadTracking":false,"hasNextButtonTracking":false,"relatedBreaks":[{"relatedBreakText":"Build a Sundae and We'll Tell You Which Trendy Workout to Try","relatedBreakLink":"build-a-sundae-and-try-a-new-workout","id":"8c0da8ba-8a0c-4edc-8a70-0e10ef5302ba","displayOrder":1,"deleted":false},{"relatedBreakText":"Get Jacked With Justice Ruth Bader Ginsburg's Personalized Workout Plan","relatedBreakLink":"ruth-bader-ginsberg-justice-rbg-workout-plan","id":"cdc8469b-68b2-43f1-b6cd-b48a562232ee","displayOrder":3,"deleted":false},{"relatedBreakText":"Mariah Carey Only Needs Cleavage and Heels for Her Workout Because She's Mariah Carey","relatedBreakLink":"mariah-carey-sexy-workout-attire-instagram","id":"01a69e20-5491-4f79-a1fc-a910b04a8363","displayOrder":5,"deleted":false},{"relatedBreakText":"Tips and Tricks for Boxing Beginners","relatedBreakLink":"boxing-tips-and-tricks-for-beginners-list","id":"94844eb6-bb76-4e14-b67e-9feecc3f7929","displayOrder":7,"deleted":false},{"relatedBreakText":"The Best Places to Find Free Fitness Classes Online","relatedBreakLink":"places-you-can-find-free-fitness-classes-online","id":"34cb4065-4025-4e6b-8355-e08f278348d3","displayOrder":9,"deleted":false},{"relatedBreakText":"Curl up With Some Hot Cocoa and Complete This Winter Puzzle","relatedBreakLink":"hot-cocoa-rakuten-puzzle-december-2019","id":"6c0925a5-2ead-4e8a-81fd-f3320e485abd","displayOrder":2,"deleted":false},{"relatedBreakText":"Don't Freeze up on This Snow Day Memory Match","relatedBreakLink":"vip-voice-december-2019-memory-match","id":"1022ffeb-4ba5-42d9-887a-8855d241dac8","displayOrder":4,"deleted":false},{"relatedBreakText":"8 Awesome-Sauce Reasons to Sign Up With Dailybreak","relatedBreakLink":"great-reasons-to-register-with-dailybreak","id":"26722c4f-8395-451f-87b4-dd4289dc711c","displayOrder":6,"deleted":false},{"relatedBreakText":"What Kind of Gift Would You Rather Receive?","relatedBreakLink":"what-gift-would-you-rather-receive-poll","id":"17f81cbd-fe1b-4b46-a3dd-fb1b52c1f2d4","displayOrder":8,"deleted":false}],"socialShareOn":true,"socialShareCustom":false,"facebookShare":true,"twitterShare":true,"pinterestShare":true,"emailShare":true,"printShare":true,"linkShare":false,"whatsappShare":true,"copyShare":true,"downloadShare":true,"hasNextDelay":true,"hasStartBackgroundOverlay":true,"id":"7e6ee3ec-486d-488e-a4b0-1457ad7bf739","type":"LISTICLE","view":"LISTICLE","platform":"DAILYBREAK","possibleCoinsAwarded":4,"showNextBtn":false,"buttonText":"Next","buttonType":"BUTTON","buttonColor":"#ffcb24","showSkipButton":false,"skipButtonText":"Skip","skipButtonType":"TEXT","events":[],"hasBackgroundOverlay":true}],"showFBComments":true,"enforceChallengeDates":true,"supportNextChallengeOnComplete":true,"showMoreBreaks":true,"showRewards":true,"rewardType":"DB_COIN","rewardImageId":"87cdedec-b585-414a-8d6e-65191dfc0d7c","termsStyle":"DEFAULT","hasAgeGating":false,"hasAgeTargeting":false,"hasYesNoGate":false,"sweepstakesStartDate":1578078000000,"resizeTargetUrl":"*","facebookShare":true,"twitterShare":true,"pinterestShare":true,"emailShare":true,"printShare":true,"cardImage":{"id":"51d5ba83-5477-4fe5-ac67-6e0c7565cc4a","name":"home page-cardTrending","source":"iStock","link":"","altAttribute":"woman taking a break from exercise"},"featuredImage":{"id":"c272d971-d7e5-43c7-91e4-da0d2da860c0","name":"home page-featured","source":"iStock","link":"","altAttribute":"woman taking a break from exercise"},"breakProgress":{},"layout":"CLASSIC_2018","siteMetas":[{"siteId":"d13a8764-6797-498b-8c8c-5c1808787bd9","slug":"dailybreak","categories":["dbcat_lifestyle","dbsubcat_lifestyle_fitness"],"tags":[{"slug":"fitness","label":"Fitness"},{"slug":"wellness","label":"Wellness"}]}],"sites":["dailybreak"]},"lang":"en_US","permalink":"how-to-work-out-when-sore","legacy":false,"tags":[{"slug":"fitness","label":"Fitness"},{"slug":"wellness","label":"Wellness"}]}},"staticQueryHashes":["2886730310","4199271512"],"slicesMap":{}}