I don't mean any kind of debilatating soreness, but just a general muscle soreness that you can feel, but doesn't hinder your movement. Does lifting weights in this condition increase risk of injury significantly? Or am I just being a wiener?
I've always been told to go down in weight and go through the motions or take an extra day off when sore. You're in this for the long haul . . .no use injuring yourself or making it miserable so you don't feel like doing anything.
Sometimes when I feel sore, just going through the motions (without weight) makes me feel better and works out the soreness, so I can do a second set normally.
Taking a tip from Siu Blue Wind, I too am typing a lengthy passage of text down here to demonstrate the enormous amount of space available should one wish to use it-- in sharp contrast to the avatar text above this part.
drink plenty of water, warm up well, stretch, and you'll be good to go. 'Soreness' can be attributed to many different things, if you're feeling it all across the muscle bundle and not just in the insertions, that's good. If it's debilitating soreness or it seems to be sapping your strength, chances are you have a lot of lactic acid still in the muscle which needs to be flushed out. Again, water is excellent, as is massage and stretching.
What kind of split are you on? It can be detrimental to recovery to attempt to work the same muscle group too freqeuntly (i.e.- less than 48hours recovery time) and this could be a reason that you're experiencing sustained soreness.
Otherwise, it could just be that you've taken some time off or are new to the gym. If this is the case, expect to be sore for a couple weeks. It's just something that you have to work through. I almost never get sore anymore (except on legs) and sometimes wish I did. I kinda like the feeling.
1 road bike (simple, light), 1 TT bike (could be more aero, could be lighter), 1 all-weather commuter and winter bike, 1 Monark 828E ergometer indoor bike
The current best theory is that the soreness you get the day after a workout, is a slight swelling of the muscle fibres, after they've healed/hypercompensated for the load during the workout. So, any "healing" process is already long since over when you get sore. Lifting again should not be harmful. But if you're sore, you're likely to be forced to go down in weights, and you get a less efficient workout, perhaps. So why not wait?
After a few "cycles" of working a particular muscle group, you'll rarely, or never, get sore afterwards again.