My question is this: is it better to simply work through these relatively minor annoyances (I hesitate to call them "pains") or should I take a day and rest?
Soreness
This occurs when you have pushed yourself too far with in an exercise.
"Repeated Bout Effect"
What occurs is that eventually our body heals and adapts in time.
"Wound Healing"
The amount of time needed for recovery is dependent on the amount of trauma created.
The lower the amount of trauma, the faster your recovery.
The greater the trauma, the greater the recovery time.
With that said, some light training is effective for muscle soreness and recovery.
It increase blood flow to the traumatized muscles. Increasing circulation to the muscles delivers nutrients to the the muscles and also removes metabolites; takes out the garbage
Minn8325
As per Minn, lightening the load and performing the same exercise will help with recovery. .
This promotes...
Active Recovery
This is accomplished by training with lighter load and higher repetitions.
Active Recovery speeds accelerates recovery.
Passive Recovery
This means taking time off and doing nothing.
Recovery occurs. However, it is less effective than Active Recovery.
As and example...
Knee Replacement Surgery and Rehabilitation Recovery
Individuals who have Knee Replacement Surgery immediately start rehabilitation; Active Recovery.
That means if the surgery is performed early in the morning, later that afternoon or next day, the patient starts rehab.
The patient get up and walk, with help. The walk is maybe 10 feet with short breaks.
The same applies with other types of surgeries, as well.