Exercising with muscle soreness

We all know that feeling: sore muscles for a few days after working out. The first day sometimes seems okay, so you think the next day's workout can go ahead. But then the muscle soreness shows up on the second day. What is the best thing to do then? Cancel the workout or still exercise with muscle soreness?

To answer this question, we will first look at what muscle soreness is. Then we will see to what extent exercising with muscle soreness is sensible.

What is muscle soreness?

Most athletes have muscle soreness after exercising. Despite a lot of scientific research, it is still not precisely known what muscle soreness is. Researchers have different ideas about it.

Acidity or lactic acid is often mentioned as the cause. But that is not the case. Research shows that the lactic acid produced is broken down within an hour after exercise. Lactic acid is produced when muscles need a lot of energy in a short time. This energy is generated in the body without oxygen. This produces the waste product lactic acid (lactate). Interval training and eccentric exercises in particular are known to cause muscle soreness.

Currently, it is thought that muscle soreness is caused by small damage in the muscles. You often get muscle soreness from doing a workout that the body is not yet used to. The muscles at that moment are not yet adapted to the demands of the workout. This can occur with both endurance and strength training. Endurance training means training aimed at doing the same movement for a long time. Think of running or cycling.

Often, you already feel stiffness in the muscles an hour after exercise. This is a sign that you can expect muscle soreness the next day. The muscle soreness can even occur after 48 hours. This is called delayed or late-onset muscle soreness.

Is muscle soreness dangerous?

No, the damage that occurs is not dangerous. They are such small injuries that nothing is permanently damaged. Due to these small injuries, the body initiates a repair process. This process repairs the damage. The body even overcompensates slightly, resulting in stronger muscles afterward. You will be stronger at the next workout. 

The body adapts quickly, as long as there is not too much time between two workouts. With too much rest, these gains will disappear. The body will not invest energy in things that are not used. If you want to prevent this, you will sometimes be forced to choose whether to exercise with muscle soreness.

Exercise or not with muscle soreness?

You can exercise when you have muscle soreness. It just does not feel pleasant. The small injuries are not harmful. However, it is not always wise to continue training in the same way when you have sore muscles. When pain prevents you from moving well, other problems can arise. Also, due to the pain, you cannot get the most out of the workout. Then it is smarter to wait until the worst pain has subsided.

But muscle soreness is no reason not to exercise at all. With too long a rest period, the training stimulus will disappear again. Then you will have muscle soreness after every workout.

What can you do when you have muscle soreness?

From a scientific point of view, there is no treatment that has been proven to reduce muscle soreness. Scientists have researched massage, ice therapy, compression, eating protein, stretching, and dietary supplements. But there is no evidence that these work.

This does not mean that you cannot benefit from them. Try what works for you and what feels right. Staying active is often best, if only to reduce the feeling of stiffness. By continuing to move, you promote the best blood flow to the muscles. Good blood flow stimulates recovery.

When you do strength training, you can train with muscle soreness. Make sure you train the muscles that are not sore. Or choose to swim or cycle instead. Even if you have sore legs after a running race, you can train. Walking, easy jogging, cycling, or swimming are good recovery workouts. That way, you can still exercise with muscle soreness.

How do you prevent muscle soreness?

You prevent muscle soreness by training regularly. If you only train once a week, you may have muscle soreness every time. This is because the recovery period is too long. If you train two or three times a week, you will have less muscle soreness.

In addition, it is important to build up your sport in a way that suits you. You do not need muscle soreness to improve. If you have severe muscle soreness every time, you are training too hard. Your muscles may be stiff and a little painful the next day. Try to find a balance.

Conclusion

Yes, you can exercise when you have muscle soreness. But adjust your training accordingly. Train other muscles or do not train to the max. A good balance between movement and rest provides the best recovery for the body.