fitness

Should you train with sore muscles? – Here’s everything you should know about it!

Have you finally decided to eat healthier and do more exercise? Great! Starting an exercise program can be a real challenge for some of us. It’s hard enough to get over your weaker self and take the time to train, but then there’s the nasty sore muscles that come with training. Whether after a strenuous thigh workout or a Crossfit training – every athlete has had sore muscles at least once. Sometimes the pain is so intense that even simple things like climbing stairs or brushing your teeth become a real ordeal. And it is precisely then that we all ask ourselves the question: should you train with sore muscles or is it now a compulsory break? Do the muscles need to regenerate first or can we go straight back to the gym? And how can sore muscles be prevented or relieved? We will explain all of this and much more to you below!

What is sore muscles and how does it arise?

what to do with muscle pain you should train with sore muscles

We have all been there before – after an intense workout or after a long break from the gym, the muscles ache and our muscles feel a little more immobile and heavier for a while. The good news is that in most cases the pain is harmless and the body heals itself on its own. And while sore muscles are evidence of having really challenged themselves for some people, it could destroy motivation for others. Muscle soreness is always caused by overloading the muscles and is a warning sign of the body that we have stressed them too much.

what helps against sore muscles stretching exercises for women

Too high a load leads to small micro-injuries in the fibers, which tear during intense or unusual movements. Water penetrates through the resulting cracks, which leads to swelling of the muscles and causes muscle soreness. This normally occurs with movements that have yielding (eccentric) components. To help you understand what exactly that is, we have an example for you. For example, when you do biceps curls, not lifting the dumbbell, but rather the controlled lowering is an unfamiliar and strenuous movement for our muscles.

Should you train with sore muscles?

one should exercise with sore muscles Tips to relieve muscle pain

Unfortunately, there is no single answer to the question of whether you can train with sore muscles or if you should wait until the pain is over. It depends a little on how bad the pain is. If you only feel a little sore muscles, you can definitely continue your workout. In order for the body to be able to regenerate completely, however, it is recommended to protect the affected muscles for at least 48 hours. But especially if you are used to regular training, you will definitely find it difficult to take a longer break due to sore muscles. Since sore muscles are often associated with restricted mobility, you should avoid intense stress. On the one hand, the exercises can often no longer be performed correctly and, on the other hand, overtraining the affected muscle groups can lead to worse damage.

keep training with sore muscles healthy tips for tense muscles

As long as you give the affected muscles a short break, you can continue to train with sore muscles without any problems. However, you should not strain the muscle group that is currently painful. For example, if you’ve done a hard triceps workout and can barely move your arms the next day, then you can work your legs and buttocks. Or try something new and use gentle training methods such as yoga, slow jogging, cycling or swimming. You should also make sure that the muscles in which you have sore muscles should not be used as auxiliary muscles. Light movements stimulate blood circulation and can even help relieve pain.

Sore muscles anyway, exercising stretching benefits

Before you hit the gym and work out with sore muscles, you should first learn to recognize your body’s signals. If the pain is too intense and you have problems using the muscles for everyday movements, it is important to take a short break from training. Or do you feel powerless and weak for a few days after exercising? Then don’t force yourself to keep exercising. Sport shouldn’t be a compulsory program, it should be fun for us first and foremost.

These are the typical sore muscles symptoms

Weight training benefits for women exercising sore muscles anyway

Fitness beginners in particular are often of the opinion that they have a lot of sore muscles when in truth they have none or only a slight one. But then there is also the opposite: People who have been training for a long time tend to overlook or downplay the pain. In the long run, this in turn can lead to a greater risk of injury and even regression during training. In the following, we will explain how you can recognize sore muscles and what the typical symptoms are.

Strength training for women should benefit one with sore muscles

  • Muscle soreness does not usually appear immediately, but rather 24 to 48 hours after training. The pain is strongest on the second day and then slowly subsides. If symptoms persist significantly longer, you should see a doctor.
  • Even with minimal movement without load, slight pain in the muscles can be felt.
  • The affected muscles are much more tense, sensitive to pressure, hard and stiff.
  • A very limited range of motion is another sign of sore muscles. If you have trouble getting out of bed or walking normally after a leg workout, you can expect your body to need a few more days off.

Train with sore muscles and what helps against it?

Do stretching exercises after workout for sore muscles anyway

Prevention is better than cure and so that you do not train with sore muscles, we will tell you how you can prevent them.

  • Warm-up and cool-down are an absolute must for any workout. A short warm-up prepares the muscles for the upcoming load and at the same time prevents injuries. The cool-down, on the other hand, normalizes the pulse and the heart and respiratory rate and regenerates the muscles after the workout.
  • Eat Enough Protein – A balanced and healthy diet may not always prevent sore muscles, but it can support the muscles in regeneration. It is particularly important that you ensure that you have an adequate protein intake and that you include high-quality protein sources in your diet.
  • Know your limits – If you overestimate yourself and your muscles and strain yourself too much, muscle soreness is inevitable. This also applies to new exercises that the body has to get used to first. Fitness beginners in particular should gradually increase the intensity and not train too long or too hard.

Tense muscles after training tips you should train with sore muscles