Working out regularly has tons of benefits. It helps you stay in shape, keeps your muscles strong and helps you stay energized throughout the day. Yet exercise can also cause sore muscles, particularly if you're just beginning to work out or trying a new fitness program. Gauging the severity of your soreness is necessary to know whether you should keep exercising. There are also ways to prevent or limit muscle soreness from getting in the way of your exercise routine.
Causes of Muscle Soreness
Pushing yourself at too high an intensity if you're new to exercise can cause soreness. It's best to start slow and gradually build intensity if you're a beginner. Keep in mind that sore muscles can also be a sign that you're getting sick, particularly if you have other symptoms. You can keep doing moderate-intensity exercise as long as your muscle soreness isn't widespread and you don't have symptoms affecting the chest or lower parts of the body. Avoid working out if you have a fever, chest congestion or an upset stomach.
Assessing Severity
Continuing to exercise is safe if you are experiencing mild soreness. Light intensity activities such as walking may even alleviate your discomfort. Working out at a high intensity without letting your muscles have recovery time, however, can affect other parts of the body. The symptoms of overtraining to be on the lookout for include fatigue, an increased resting heart rate, a decreased appetite, insomnia and changes in mood. You may need to stop working out for several days or even longer, depending on the symptoms' severity, according to the American Council on Exercise.
Caring For Sore Muscles
In addition to lightening your workout intensity, getting a massage can also bring relief and alleviate stress, which also contributes to muscle tension. You may need to use over-the-counter antiinflammatory medications, such as ibuprofen, to alleviate symptoms as well. Stretching your muscles can also bring relief. Both warm baths and ice can be effective at easing muscle discomfort.The heat from the bath reduces tightness while ice alleviates soreness.
Preventing Sore Muscles
One of the best ways to prevent sore muscles, particularly if you're strength training, is to focus on a different muscle groups each workout. Doing so keeps any one group of muscles from getting overworked. Each group should get at least 48 hours of recovery time, while large muscle groups need 72 hours, according to the American Council on Fitness. Try changing up your routine by incorporating water exercise. Water exercise provides excellent resistance yet is gentle on your muscles. This kind of physical activity is particularly beneficial if you are overweight or have a health condition that affects the muscles or joints, such as arthritis.
References
- MayoClinic.com: Exercise and Illness: Should You Exercise When You're Sick?
- American Council on Exercise: If My Muscles are Sore from Previous Workouts, Is It Safe to Exercise Them?
- TeensHealth: Should I Exercise If I Feel Sore?
- American Academy of Orthopaedic Surgeons: Muscle Cramp
- American Council on Exercise: Make a Splash With Water Fitness
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