Last reviewed: 14 October 2026 · Sources are numbered and listed at the end.
The short answer: usually, yes, if it's normal next-day soreness. Keep moving, go easier, and give the sorest muscles a break from hard work for a day or two.[1] Stop and get it checked if the pain is sharp, sits in one spot, or keeps getting worse.
Monday morning. The stairs remind you about Saturday's game. Training's on Tuesday night. Do you go, or sit it out? Here's how to tell, and how to train so it hurts less next time.
First: is it soreness or an injury?
Normal soreness (DOMS)
A dull, achy, tight feeling across the muscles you worked. It usually starts one to three days after the session, lasts a few days and rarely more than five. It's known as delayed onset muscle soreness, or DOMS.[1] It often eases a little once you get moving.
Signs it might be an injury
- Pain that's sharp and constant, or sits in one spot[1]
- Swelling that comes up quickly, or a lot of swelling around a muscle or joint[1]
- You heard a crack when it happened, or the joint looks out of shape[5]
- The knee gives way, locks or catches
- It's lasting more than a week[1]
If any of those apply, skip training and get it checked by a doctor or physio.
What kind of training is OK when you're sore?
Easy movement: yes
A walk, an easy ride or a gentle swim. Moving sore muscles in your everyday routine is fine, and light activity often feels better than a day on the couch.[1] A large review of 99 studies found active recovery had a small effect on soreness.[2]
Working a different area: usually fine
Sore legs after footy? An upper-body or core session the next day gives your legs time to settle without losing the habit.
Hard work on the sore muscles: give it a day or two
Sprints, heavy lifting or another big game on very sore muscles can wait until the worst has settled.[1] If you do train, keep it shorter and lighter than usual.
Why does the same session hurt less the second time?
It's called the repeated bout effect. After an unfamiliar session leaves you sore, your muscles adapt, so the same work usually causes noticeably less soreness the next time, even weeks later.[3]
That's why the first week of preseason is the worst, and why building up gradually beats jumping straight back in at full load.[1]
What helps while you're sore?
Keep moving gently
Easy activity the day after usually beats sitting still.[1]
Heat for tight, stiff muscles
A review of 32 trials found that heat applied soon after exercise was linked with less muscle soreness over the following days.[4]
Massage and compression
In the large review of recovery methods, massage had the most consistent effect on soreness and fatigue, and compression garments were among the next best.[2] Studies of compression garments suggest they may help ease soreness after hard exercise.[6] More in what compression actually does.
Sleep and food
Recovery mostly happens away from training. A good night's sleep and a proper meal after a big session both count.
How do I make it hurt less next time?
- Build up gradually. Add distance, intensity or new exercises a bit at a time.[1]
- Warm up and cool down, especially when you're starting something new.[1]
- Keep the gap small. One or two short sessions during the week makes Saturday less of a shock.
- Plan easier days after a big game or a hard session.
When should I stop and get it checked?
Any of the injury signs above means stop and see a doctor or physio. Get urgent help if you have severe muscle pain together with unusually dark urine, or blood in your urine. That can be a sign of a rare but serious condition called rhabdomyolysis.[1]
Where CompressiveX fits
If heat on tight, stiff muscles is part of your routine, the Recovery Flex Pack makes it easy to do properly.
- Heat or cold, your call. Microwave the Dual Thermo™ Pack for heat, or freeze it for a fresh knock.
- Wraps where it's sore. Knee, calf, thigh, forearm or elbow, with compression you adjust yourself.
- Hands-free. The wrap holds the pack in place, so you can stretch out and leave it there for the session.
It's made to support recovery from exercise and soreness, alongside the basics above. See the Recovery Flex Pack →
General information only, not a substitute for advice from your doctor or physiotherapist.
Sources
- Cleveland Clinic: delayed onset muscle soreness (DOMS)
- Dupuy et al. 2018: recovery techniques for muscle soreness and fatigue, meta-analysis of 99 studies (Frontiers in Physiology)
- McHugh 2003: the repeated bout effect (Scandinavian Journal of Medicine & Science in Sports)
- Wang et al. 2021: heat and cold therapy for delayed onset muscle soreness (32 trials)
- NHS: sprains and strains
- Hill et al. 2014: compression garments and recovery from exercise-induced muscle damage
