Gym muscle aches: Continue training or skip day
Is it worth going to the gym with sore muscles (photo: Freepik)
Muscle soreness after a workout is a normal reaction of the body. But is it worth going to the gym when your muscles hurt? There are ways to recover faster, reports Real Simple.
What muscle soreness is
Muscle soreness, or post-exercise muscle pain, is usually divided into two main types.
Acute muscle pain
This is the burning sensation felt during a workout or immediately afterward. It's the pain you feel when you've done enough repetitions that your body literally starts to feel a burn.
Delayed onset muscle soreness
In this case, soreness usually appears 24-48 hours after an intense workout. It can involve pain, stiffness, or tension, making it difficult to move that muscle or part of the body.
This type of pain is more common in individuals who are just starting to exercise.
Should you work out with muscle soreness?
A study published on PubMed has shown that physical activity can be an effective way to relieve muscle pain symptoms. If the pain isn't severe and you can move, it's okay to go to a workout.
Exercise generally supports blood flow to the muscles, but if certain areas are already sore, it's best to give them a break.
For example, if your quadriceps or glutes are very sore after weighted squats, try other light movements next time that don't directly stress these areas.
Walking, yoga, and mobility exercises are always excellent options for managing soreness.
However, it's essential to remember that rest and recovery are crucial parts of any fitness program, regardless of your training level.
Ways to recover
Hot and cold water
Ice baths and hot saunas offer benefits for mental health and cognitive function, while also reducing muscle pain and inflammation.
Massage
A classic massage or using a foam roller/ball helps relieve tension and improve circulation. Light compression massage can be done daily.
Nutrition and hydration
Adequate water intake speeds up the removal of waste products. A nutrition-rich diet, high in protein (meat, fish, eggs, legumes) and antioxidants (vegetables, berries) supports muscle recovery.
Rest and sleep
Sleeping for more than 7-8 hours is crucial for tissue regeneration and hormonal support, which in turn promotes muscle growth.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
