Home > Life style > Sports and travel
Reading time estimate: 9 min

Can you continue to exercise despite muscle pain?

BingMag.com <b>Can</b> <b>you</b> <b>continue</b> to <b>exercise</b> <b>despite</b> <b>muscle</b> pain?

If you are an athlete, it has probably happened to you that you cannot go to your next training session due to fatigue and muscle pain caused by exercise. you may have pushed yourself a lot in the previous sessions and now your whole body is bruised and tired!

The question is whether you Can do your exercise despite the muscle pain or not. Is it better to rest and not worry about your training session?

In this article, we want to examine the same issue and see what effect exercising despite muscle pain has on the body. Next, we will take a look at muscle pain and the reasons for its formation, then we will go to the benefits and harms of exercising despite this pain. At the end, we will review some solutions that will reduce muscle pain and fatigue. So stay tuned.

What causes muscle pain?

BingMag.com <b>Can</b> <b>you</b> <b>continue</b> to <b>exercise</b> <b>despite</b> <b>muscle</b> pain?

Exercise-induced muscle soreness, known as delayed-onset muscle soreness (DOMS), occurs as a result of muscle strain after exercise. If you are not an exerciser and start working out, or if you are an exerciser and start a new exercise program that puts more stress on your muscles, you are likely to experience muscle soreness.

Muscle soreness indicates Small tears in muscle tissue. By repairing these tears, your body will strengthen the muscles. This pain is not something serious or dangerous, but until it is not resolved, it may limit the range of motion and reduce strength. you Can reduce this pain and speed up recovery by resting and eating properly.

What are the benefits of exercising with muscle pain?

If your muscle pain is mild. Practicing Can give you the following benefits.

1. Increasing blood flow and reducing pain

When you exercise, blood flow to the muscles increases. Thus, the affected area is nourished and recovered, and your muscle pain is reduced, even for a temporary period.

2. Preventing the weakening of the body

If you don't want to exercise for a while due to pain and fatigue, your body will become weak and the muscles will weaken. This weakening also increases the possibility of injury. So, by exercising, you Can prevent this problem and not lose the results of your past efforts. Of course, remember to do light exercises and don't push yourself too much.

What are the disadvantages of exercising with muscle pain?

The biggest risk of exercising despite muscle pain is the increased chance of injury. Pain Can indicate injury. Therefore, if you exercise and put more stress on the muscles, you increase the chance of injury and more serious risks.

Also, pain and fatigue may prevent you from moving your limbs properly. This also leads to incorrect implementation of exercises. This puts you at risk of re-injury.

The key is to keep your training pressure low and be aware of your body's response. If your pain increases during exercise, you should stop exercising immediately. Also, be careful to keep your training sessions short. It is enough to be a little active and move your body. So, until you have fully recovered, you don't need to exercise and push yourself as before.

Methods for treating and preventing bruises and muscle pain

BingMag.com <b>Can</b> <b>you</b> <b>continue</b> to <b>exercise</b> <b>despite</b> <b>muscle</b> pain?

Some pain and fatigue after exercise is normal. But if this pain increases and does not allow you to do daily tasks well or prepare for the next training session, you should treat your pain and muscle fatigue with the help of the following solutions.

1. Start slowly

In general, overdoing anything and rushing things Can lead to problems. This also applies to exercise.

At the beginning, you should do light exercises and keep the training pressure low. This not only reduces muscle pain and fatigue, but also prevents injury. With the passage of time and adapting to your exercise program, you Can go to more difficult exercises or heavier weights and face more progress.

2. Have an active recovery

Active recovery means doing exercises or light activities that keep the body active while putting it in a recovery state.

You do this. you Can speed up muscle recovery and get better results. Doing sports such as yoga and swimming, stretching and using a foam roller is known as active recovery.

3. Use Sports Supplements

There are a variety of supplements that Can help reduce muscle soreness and muscle recovery. Of course, you should consult a doctor before using them Do it and see if they are suitable and safe for you.

Caffeine is one of the supplements that are recommended to be taken before exercise to reduce muscle pain. Branched-chain amino acids (BCAAs), taurine, and fish oil are also good supplements that help repair muscle tissue and regulate protein production, as well as reduce inflammatory factors.

4. Keep your body hydrated

One of the most important things you Can do to relieve muscle pain is to drink enough water and stay hydrated. This work not only helps to soften the muscles, but also increases the speed of recovery and eliminates inflammation.

You Can use water-rich foods and fruits as well as healthy drinks with electrolytes. The following fruits and drinks are very suitable options.

  • Water or coconut milk
  • Celery
  • Watermelon and melon
  • Cucumber
  • Kiwi
  • Capsicum
  • Vegetables such as oranges and grapefruit
  • Carrots
  • Dairy
  • Pineapple
  • Vegetable juice
  • Fruit smoothie
  • Herbal drinks
  • Sparkling water with fruit pieces
  • Hot water With fresh lime and a little raw honey
  • Hot water with fresh and soaked herbs including ginger, peppermint and dandelion
  • Coconut kefir
  • Kombucha
  • >
  • Meat broth with bones and vegetables

5. Keep your program varied

If you exercise regularly, it is better to divide your program into several parts and keep it varied so that the muscles have enough time to recover and heal.

you should give each muscle group at least 2 to 3 days of rest. Breaking down muscle groups and their exercises Can do this very well. For example, on the first day you train the muscles of the chest and arms, on the second day you go to the back and armpits, and on the third day you set aside for the legs and stomach. After these three days, you will start again from the first day, and in this way you will rest your chest and arm muscles for at least 2 days.

Apart from this diversity between sessions and sports exercises, you should also pay attention to nutrition and rest days. be So don't forget that every few days you should dedicate at least one day to complete rest.

6. Use a foam roller

BingMag.com <b>Can</b> <b>you</b> <b>continue</b> to <b>exercise</b> <b>despite</b> <b>muscle</b> pain?

Most exercise-related pain occurs when the muscles and fascia which is made of connective tissue and holds muscles or muscle groups in place) twist and knot. Massaging the muscles with a foam roller Can help relieve these cramps and twists and even prevent the formation of muscle imbalance. you Can use this tool only by looking at various photos and videos on the Internet. With the help of a foam roller, you Can improve the flexibility of the body, increase the range of motion of the joints, strengthen blood circulation, lower cortisol and stress levels, reduce pain and bruises caused by exercise, and also prevent injuries. Do it.

7. Soak in warm water

A warm bath after exercise Can revitalize you. To reduce muscle pain and fatigue, you Can sit in a hot tub with two cups of Epsom salt. Epsom salt, which is also known as bath salt, has magnesium, and this substance is released in water and reaches the muscles through the skin and reduces their pain and fatigue.

8. Do some light stretching

Stretching is great for cooling down and softening your muscles. Before exercising, you should do dynamic stretching to warm up your body. After exercising, go for static stretching movements to cool down your body.

This will help prepare the muscles, reduce the possibility of injury, and also prevent the formation of muscle soreness.

  • 3 benefits of dynamic stretching movements and exercises to start

9. Use ice

Placing an ice pack on the muscles or taking an ice shower Can help reduce pain and swelling. Research claims that the use of ice Can increase the speed of recovery after intense exercises and prepare the body for the next exercise session.

One of the most important benefits of a cold shower or ice bath is to reduce muscle pain, Increase the speed of recovery of the body, reduce stress, improve blood circulation, strengthen the immune system and strengthen the spirit and mood.

  • 7 incredible benefits of ice bath that you did not know

10. Use heat

If you are experiencing muscle pain, heat may help more than cold. Because heat Can increase blood flow to muscles and soften them.

Blood itself Can nourish and recover muscles. Therefore, you Can increase the speed of recovery with the help of heat and increasing blood pressure to the muscles Reduce pain and fatigue. Of course, be careful, at first the heat may cause more pain in the muscles, but after a few minutes you will feel good.

11. Cool down after exercise

Cooling down after exercise gives your body a chance to remove metabolic wastes that have built up in the muscles and get enough oxygen to the muscles. This helps to reduce muscle pain.

You should spend at least 5 to 10 minutes cooling down after exercise. A slow walk or jog is one of the best ways to cool down the body after an intense workout. Stretching movements Can also cool down the body and soften the muscles.

  • 15 suitable movements to cool down the body after exercise

12. Use tight sports clothes

Quick recovery is important for many athletes, and they need to recover lost energy quickly due to their training and competitions. Research shows that wearing tight and stretchy sports clothes Can be a good way to reduce the body's recovery time after exercise, increase the body's energy level, restore muscle strength, and relieve pain and fatigue.

These clothes are inflammation. and are a suitable option for the treatment of muscle pain after intense sports such as sprinting, weight lifting and strength training.

Conclusion

Muscle pain caused by exercise, which is known as delayed muscle pain (DOMS) is known as a result of muscle stretching after exercise. This pain may incapacitate you to some extent, limit your range of motion, and prevent you from exercising properly or doing everyday tasks.

Although a little soreness and fatigue after exercise is normal, you should Let it go beyond a limit. you Can prevent this problem with the help of the solutions we reviewed. Also, exercising during this period Can be useful and solve your problem, but you should be careful not to overdo it and pay attention to your body's reaction.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Sources: Byrdie, Byrdie


READ NEXT IN: life style / sports and travel

BingMag.com What is the effect of exercise in reducing stress, anxiety and depression? sports and travel

Researchers know that exercise can reduce stress and improve symptoms of anxiety and depression, but they don't fully understand why. It is not clear exactly how exercise boosts mood and induces relax

BingMag.com What is the shoulder tap exercise and how does it help improve your fitness? sports and travel

This exercise may be very similar to the plank exercise, but it has its own characteristics and therefore has a good effect on increasing body strength.

BingMag.com Why should you exercise even when you don't feel like it? sports and travel

It has happened to all of us that sometimes we are tired and lack energy and we don't feel like exercising. Sometimes we do our sports session in these conditions and we think that we will not get any

BingMag.com Stationary bike or skier; Which one is better for fitness? sports and travel

There are many exercise and fitness machines available today. From treadmills to stationary bikes and skis, fitness stair machines, etc., you will have a variety of choices for exercise. Or, for examp