Sore muscles are the result of strain and microscopic tears in your muscle tissue. Working out with sore muscles can cause permanent damage, but only when those tears are serious. If you only have minor muscle pain, working out is fine with a few modifications to protect your healing body. Scheduling a few breaks in your workout schedule can give you time to rest, recuperate and come back even stronger.
Step 1
Alternate the areas of the body you work on any given day. For instance, if you're doing an intense ab workout on Monday, switch to legs on Tuesday and arms on Wednesday. Working the same muscles on consecutive days can cause even more pain and in rare cases, serious injuries.
Step 2
Intersperse low-impact exercise throughout your weight-lifting and exercise routine. A body pump class that uses weights for an hour will be strenuous on your muscles. A less intense yoga or water aerobics class gives your sore muscles time to heal.
Step 3
Walk at a moderate pace for five minutes and stretch each major muscle group before your workout. Muscles and ligaments that aren't properly prepared for exercise will be more likely to sustain injuries like tears and sprains.
Step 4
Apply ice to your sore muscles after exercising. Ice can help reduce swelling and numb pain. After the first 48 hours, add a heated pad to help soothe pain.
Step 5
Schedule rest days into your training. If you're engaging in intense workouts, take a break every two to three days.
Step 6
Slow down your training regimen and slowly work up to a higher degree of activity to build your muscles more efficiently and prevent injury.
Tips and Warnings
- If your muscles continue to be sore, contact your doctor.
References
- IndoorClimbing.com: Overtraining
- Fit Sugar: Is It Unhealthy to Be Sore Every Day?
- "Optimal Muscle Performance and Recovery": Ed Burke; 2003
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