Should I exercise if I have been sore from the last time?

If you feel sore from a running session or gym, you may wonder if it is better to push yourself or give your body.

This sore or stiff feeling in the muscles after exercise is known as “delayed muscle soreness“(Doms). The deity usually falls during the first 12-24 hours after the exercise session and often the peak 24-72 hours later.

In most cases, the DOMS will disappear in three to five days. But what should you do in the meantime? Can you exercise if you are still sore? Here’s what the evidence says.

Why do muscles hurt after training?

During muscle exercises, there are small tears (also called “microtears”). Then, when your body floods the area with liquids and nutrients to fix it, causes inflammation. This is part of the normal recovery process and helps stimulate the increase in muscle strength and size.

But inflammation also stimulates pain receptors, which makes you feel sore On the days after training.

How you feel will depend on the exercise you do. DOMS is more likely when you have not practiced for some time, you do a new type of exercise or It loads the muscles (For example, strength training or running).

Basically, it is a muscle reaction to doing something more demanding or difficult than usual.

The more often you do the same type of exercise, less likely You have sore.

Should you be sore after each training?

Muscle soreness is completely normal, especially if you are new in exercise. But that’s not necessarily A good progress indicator.

He really tells us that our body adapts to a new form of exercise or a sudden increase in load.

He does not tell us whether the exercises were effective in building muscles and improving efficiency – especially if you practice consistently and gradually increase the load or frequency.

For example, someone who runs regularly will not sore after a single running session, but will still improve their efficiency.

Similarly, if you regularly lift weights, using heavier weight than usual will give you only mild DOMS. However, each training session will still help you improve strength and build muscles.

So I should exercise if I’m still sore?

It depends whether you are worried about damage or performance.

Exercises will not hurt you while recovering to your home. But a few evidence It suggests that your strength and performance can fall when you are sore. This means that you probably won’t be able to pick up so much or run as fast as you have DOMS.

Some studies have also shown that the muscle Damage can negatively affect balance. This can increase the risk of falling and even injuries, such as a twisted cube.

Next examination Soreness has been found can also reduce skill efficiency (in this case the accuracy of basketball shooting). So you can notice the impact if you practice with certain performance goals.

What about resting days?

It seems that taking off days off the exercise session is not very important for the long -term building or fitness force.

Tests He compared the training in the following days-an example of Monday, Tuesday and Wednesday-from inconsistent days-Wednesday, Wednesday, Friday.

And it seems no difference.

For example, one examination He had two groups performing the same full body training routine for seven weeks, or on three consecutive or three inconsistent days. Both groups recorded a similar improvement in building strength and muscle size.

Similarly, Next examination He compared two groups of cyclists performing the same high -intensity training program on three consecutive or three inconsistent days. After three weeks, both groups showed the same overall improvement in aerobic efficiency and time test performance.

These were relatively short -term research. It is also possible that during the training year, spending rest here and there will help maintain motivation and avoid injuries.

Lower line

While you will probably feel slower or stiffer, exercises with sore muscles will not hurt you and it is unlikely that you will make your training progress difficult.

However, you can avoid exercises that are based on balance – such as intense jumps and landing movements – because the risk of injury may be slightly greater.

If you are really sore, there is some evidence massage and even iceberry It can help you recover, although the effect is small.

And although muscle pain is normal, it is still important to listen to your body. Never push yourself through intensive discomfort or pain, because it can be Trauma.

You should talk to your doctor if:

• Your muscles are very sore and lasts for over seven days
• You have visible muscle bruises in which the muscle is sore
• You have acute pain.