The worst thing you can do when sore is nothing.
An object in rest stays at rest, and an object in motion stays in motion.
Newton’s first law applies to human performance as well.
My quads are crazy sore right now, the most soreness I’ve had in them in years. Combine the super slow bodyweight squats, a high rep squat session, and a jump squat session. It makes sense.
Oh I want to stay in bed all day, eat some meat and drink some milk, and read the day away.
Guess what though, squat every day still has at least 3 weeks left.
I still have to PT as well, and that involves Hindu squats.
It’s often called counterintuitive, but doing more of what made you sore will help alleviate the soreness.
(You can also do pump work for the same musculature.)
Today may very well be like the time I did 75 sets of 5 with 135 to loosen up and gain the ability to squat meaningfully.
That day it was hip tightness/soreness, today it’s quad.
I don’t care how stiff/sore/tired/whatever you are, get up and go do something. You’ll build work capacity and function better for it.
-J