Is it good to exercise with muscle soreness?

Just hearing the word 'muscle soreness' makes us feel the sharp pain experienced after doing a more intense workout than usual. And the question here is, is it good to exercise with muscle soreness?

Everyone has suffered from muscle soreness at some point. And no, it’s not pleasant, although it is part of the muscle adaptation process, where the muscle tries to gain greater strength and endurance for the next workout session.

Many myths and urban legends have spread around muscle soreness, only adding to the confusion about how to properly deal with it.

In this article, we want to shed light on one of the most common doubts among sports enthusiasts and discuss whether it’s advisable to continue physical activities with this type of muscle pain. Let’s go!

Is it good to exercise when you have muscle soreness?

Anyone who has experienced the unpleasant feeling of muscle soreness has probably curled up on the couch to rest at the peak of the pain.

The discomfort caused by muscle soreness can lead you to stay inactive in the following days. If the discomfort is mild, it’s also not recommended to stop being physically active, because sometimes this pain benefits from exercise.

It could be said that it is bad to exercise with muscle soreness only if it really prevents you from continuing your daily routine. In that case, you are likely dealing with an injury.

Therefore, when answering the question is it advisable to exercise with muscle soreness? the answer is: it depends.

If the pain is very intense, the best course of action is to apply cold, using an ice pack or cold water bag, on the most painful area to promote muscle relaxation.

In cases of mild discomfort, exercising with muscle soreness helps your muscles recover and consequently reduces the associated pain. It is highly recommended to stay active, although at lower levels, while you have muscle soreness to reduce the risk of injury.

In this regard, swimming would be the most beneficial activity to stay active while suffering from muscle soreness. The massaging and compressive effect of water on the muscles works very effectively to reduce pain, strengthen muscles, and increase blood flow.

This explanation helps clarify the saying that muscle soreness goes away with more exercise.If you do the same routine that caused the soreness, you will be making a big mistake. In fact, you will only make the pain worse.

Rest, combined with gentle exercise, is the best remedy to relieve muscle soreness and promote quick recovery. If necessary, you can also take an anti-inflammatory to reduce the pain.

On the other hand, doing stretches after light exercise will also provide great relief for your body.

Why does muscle soreness appear?

Muscle soreness is caused by micro-fiber tears that occur due to the lack of adaptation of muscle groups to a certain exercise intensity.

After a more intense workout than usual, muscle soreness appears around 24 hours later, reaching its peak at 48 hours.

What does muscle soreness feel like? If you have experienced it, you know: sensitivity, muscle tightness, weakness, sharp pain in the areas that worked hardest during exercise, as well as muscle swelling.

This clinical picture, which can last up to a week, always raises the question of whether it’s advisable to continue training regularly and, if so, what type of exercise to do.

How to prevent muscle soreness?

As mentioned at the beginning, muscle soreness naturally appears in our body as a response of muscle fibers to intense exercise beyond what you normally do.

Preventing muscle soreness is difficult, and no, drinking sugary water does not prevent muscle soreness. In fact, the origin of this myth is unknown, but many people still trust this unfounded remedy.

Some studies show that warming up before exercise and doing stretching sessions afterward help reduce the muscle pain that appears later, that is, muscle soreness.

Additionally, note the following tips if you want to make your experience with muscle soreness as bearable as possible:

• Stay hydrated: drinking water and isotonic drinks at any stage of exercise will help reduce muscle soreness pain.
• Increase exercise intensity gradually: exercising after a long break is the perfect breeding ground for muscle soreness. Ideally, increase both exercise time and intensity gradually, not all at once in the first week.
• Proper nutrition: foods rich in polyphenols, such as tomatoes, berries, beans, or lentils, have anti-inflammatory and antioxidant properties valuable for preventing and reducing muscle soreness.

Recommended products to help you recover muscle and reduce muscle soreness intensity

Although muscle soreness is almost inevitable when exercising, especially if you’re just starting and your body isn’t yet used to a more intense pace, there are some products that can help you recover muscle and make the pain milder so it doesn’t prevent you from living normally after exercise.

At Fitness Tech, we first recommend our muscle massage gun, designed precisely to relieve muscle discomfort and prevent injuries, and a foam roller, a practical rigid but cushioned roller that helps massage the muscles worked to reduce possible pain.