Should I train BJJ when I am sore?

Muscle soreness after BJJ training, known as delayed onset muscle soreness or DOMS, is normal and usually peaks 24 to 48 hours after an intense session. Training through mild soreness is fine and often feels better after warming up. Light training and movement can increase blood flow to sore muscles, speeding recovery. However, sharp or localized pain in joints, especially knees, shoulders, and elbows, is a warning sign that should not be ignored. Joint pain may indicate the early stages of an injury, and training through it can make it significantly worse. Listen to your body and do not let the fear of missing a class push you into training when you are injured. If you train while sore, consider doing drilling-focused work rather than intense rolling. Flow rolling at low intensity provides movement without the stress of full competition. Adequate sleep, hydration, and nutrition dramatically affect how sore you are and how quickly you recover.