We’ve all been there: the "leg day waddle." You go to sit down on the couch and realize your quads have entered a formal protest. The temptation is to stay perfectly still until the soreness fades, but science suggests that active recovery might be exactly what your body needs. The key to working out while sore is distinguishing between the "good" kind of muscle fatigue and the "bad" kind of injury. This guide breaks down the physiological benefits of movement and how to tell