Sore muscles can be difficult to evaluate. In some cases there may be a fine line between soreness to exercise through and soreness to respect and rest. Sore muscles usually develop when you start exercising after periods of inactivity, or when you increase the intensity of your exercise to levels beyond what you are accustomed to. This soreness is caused by small tears in the fibers of your muscles, and in many cases you aren't at risk to seriously damage yourself further by continuing to work out. To be safe, take precautions.
Step 1
Warm your muscles up prior to exercise. This will improve blood flow through them and make them more flexible. You can do this by performing light stretches, lightly exercising for 10 to 15 minutes, and using heat packs to warm the muscles.
Step 2
Start your exercise slowly. Ease your muscles in to the workout to prevent a muscle strain. Depending on the stress and soreness you are feeling in your muscles, you may ultimately need to scale back the intensity of your workout. Do not push yourself to the point where you feel pressure and pain in the muscles. Fight through the soreness but don't overexert yourself.
Step 3
Use a cool-down period to ease the muscles after a workout. Consider activities like a post-exercise massage and ice packs to relieve tension and stress in the muscles and reduce swelling and inflammation in the location of soreness.
Tips and Warnings
- If your muscles are very sore and stiff, it's not a bad idea to take a day off from your workout routine. This will give your muscles more time to recover, and the rest period will let your body put its energy toward rehabilitating the strained muscle fibers. If you continue to push through soreness, it will increase your risk of suffering an injury due to overexertion.
- Stop exercise if you feel the pain in your muscles worsening. You may be increasing the damage in the muscle.
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