You have blatant muscle pain from the last workout? And now? Can you work out despite sore muscles or should you take a break? We have the answer for you!
We all know it, the nasty muscle soreness. Especially on the second day, the muscles pull and hurt especially.
Everyday things like climbing stairs suddenly become a real torture.
The next workout would already be on the schedule today. But is it better to do without the workout?
Table of contents
Is exercising unhealthy despite sore muscles, or does exercising become really efficient with the pain?
We have investigated!
Attention ladies: Muscle building as a woman - this is how it works!
What sore muscles are in the first place
Everyone knows the pain after a workout. Especially if you've just started exercising or haven't done it for a while.
But not only beginners can suffer from muscle soreness. Even competitive athletes struggle with it from time to time.
The nasty thing about the whole thing is that the muscle soreness does not appear right away. But usually only 24-48 hours later. After about 2 days it has reached its peak and gets better from day to day.
In this case, the muscles are often hardened and ache.
The good news: sore muscles are harmless and do not leave any consequential damage.
For a very long time, it was not really known why sore muscles develop in the first place.
Today we know that high or unaccustomed stress causes tiny tears in the muscles. These cause the pain.
This is because fluid penetrates into the muscle tissue through the tears. The fibers swell and as a result the muscles are less well supplied with blood. The stretching pain can no longer be stopped.
Muscle soreness is always a result of overload in the muscles.
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Whether you can exercise despite sore muscles
Our answer: Yes!
If you want to train a muscle group that is already very painful, then you should rather refrain from training.
If you have sore muscles in your legs, however, you can work out your abdomen or arms.
Only your legs need a break for now.
Surely you've also heard that it helps to train into sore muscles. However, this is nonsense.
This means you're more likely to regress than progress. The risk of injury is also increased if you train despite sore muscles.
If too much stimulus is applied to these small tears in the muscle, it can even cause a strain. Also, you may not be able to perform certain exercises correctly due to pain.
So our answer to your question is: Training despite muscle soreness is possible in principle. However, only if the muscle soreness is not too severe and other muscle groups are used.
Otherwise, it's better to give your muscles a break.
It is also important to listen to your body. If it sends you a signal that it is not yet ready for training, then you should definitely listen to it.
How you can train despite sore muscles
There are a number of things you can do to get rid of sore muscles as quickly as possible. Especially good is everything that ensures that the muscles are better supplied with blood.
In fact, better blood circulation ensures that the muscles are better supplied with nutrients and the small tears are repaired more quickly.
So you don't necessarily have to give up a workout. Other sports will help you recover.
Swimming for sore muscles
Swimming is not only one of the healthiest sports, it also helps get rid of sore muscles. But in this case it should not end in a hard workout.
Swim in a way that is relaxing for you and promotes your recovery.
Besides, swimming is also great for training endurance. This also works at low intensity.
Did you know that you can build muscle so easily with swimming?
Exercise despite sore muscles: Running
You can also design your breaks with active regeneration. Running is a good way to do this.
But only if your sore muscles are not in your legs. Because that's where the greatest strain is. If you want to regenerate with running, you should jog very loosely and without great effort.
This is the optimal workout for sore muscles. You boost the metabolism and promote blood circulation.
These are the best tips for those who are just about to start running!
Train other muscles
A forced break does not have to be. When exercising, use the muscles that are not affected by the pain.
You can train "fresh" muscles without hesitation.
If you go to work out despite sore muscles, however, you should make sure that the sore muscles are not overused as auxiliary muscles.
However, if this is the case, you will quickly notice it. It's better to choose another exercise.
Treat sore muscles with fascia training
You've probably heard of fascia training. The workout with the roller helps the muscles to regenerate faster.
By massaging with a fascia roller you loosen tense muscles and agglutinated fascia tissue. It also promotes blood circulation.
Even more recommendable is a fascia roller set. With this equipment you can really reach every tense spot.
17 effective fascia roller exercises
How you can prevent muscle soreness with your diet
Whether you can train despite sore muscles, we would have clarified for the time being. But you should know that a healthy diet also plays an important role in muscle soreness.
Nutrient-rich food can help you recover faster. However, you should already pay attention to a balanced and healthy diet before training. Not only when the soreness is already there.
As an athlete, you should especially consume enough protein and magnesium.
Magnesium is indispensable. It can help you prevent muscle soreness. However, there must already be enough in your body beforehand. It reduces the risk of muscle damage and supports regeneration. The same applies to zinc and potassium.
Protein helps you build muscle. Dairy products, eggs and fish are particularly rich in protein.
Vitamin E also helps you regenerate.
Mmmhh delicious! These are very good foods for sore muscles!
Drinking a lot is also an important point if you don't want to get sore muscles. Tap water or an apple spritzer is best.
By the way, a whole range of nutrients can support you during regeneration. L-glutamine and BCAAs are the best example. They help your body to get fit again faster.
For faster recovery after a workout, Foodspring has developed Recovery Amino Drinks. You simply mix the powder with water and drink it after the workout.
The drink contains everything that the muscles need now. There are also only natural ingredients in the Recovery Aminos from Foodspring.
If you are interested in Foodspring products, I can give you a Foodspring discount code give. With the code WGW15FS you get 15% on your order!
How muscle soreness and muscle growth are related
Many believe that muscle soreness and muscle growth are strongly related. But this is not quite so true.
While the two often occur together, they don't have to. Even exercisers who don't get sore muscles despite intense training can build muscle.
However, if you have really bad muscle soreness, it may be that your muscles are not growing. So focus on muscle growth rather than soreness.
Whether stretching really helps with muscle pain
Stretching is still a controversial topic. So far, however, no positive or negative effects have been proven.
So stretching has no effect on impending muscle soreness.
However, you should not do without regular stretching. It promotes mobility and makes your muscle layers more slippery.
7 incredible things daily stretches do to you!
Our conclusion
Sore muscles should never be your goal when training. Your body hurts and you need longer to recover.
Of course, you can exercise even if your muscles are sore. However, listen to your body's signals and give it a break when it needs it. This is the only way the muscles can recover.
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