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Killing a killer sweat can feel great, but it can also get super sore. So, should you rest or jump into your next workout? Here’s what you need to know about exercising for pain.
Exercising for Pain 1
Is It Safe To Exercise When In Pain? Yes! Well, most of the time. Your muscles need time to rest and recover in order to prevent injuries. So planning your next workout will depend on your pain level and the type of workout you want to do.
Should I lift weights when in pain? No. You should avoid lifting heavy weights or doing high impact activities when you are in pain. Pushing through the pain is not a good idea and can result in a longer recovery.
Do you feel sore easily? Active rest can help your body recover. A mobility exercise (full range) gets your blood pumping. This extra blood flow can help make GTFO feel sore as quickly as possible.
Active recovery tips
- Stretch it out. Try some universal stretches if you’re not sure where to start. See what feels best for you and go from there.
- Turn it on. Target a muscle group that is not sore. If yesterday was leg day, focus on your upper body today.
- Do some low-intensity cardio (like walking or swimming).
- Try some light resistance exercises, such as: B. Workouts to strengthen the core.
Getting an abrasion after a workout can also help. A 2013 study found that a 10-minute massage was helpful for Delayed Muscle Soreness (DOMS) in participants. However, more research is needed in this area. The same study also found that using resistance bands had the same effect on DOMS.
Muscle damage and regrowth
A new exercise can lead to sick muscles. This is how you can increase the intensity of your exercise routine. This is because microscopic tears can appear in your muscles when you exercise. It can also cause muscle tissue to break down.
A 2013 review of studies found that your body uses satellite cells to repair microcracks. The cells build up over time to protect you from future pain and to make your muscles more resistant to movement. They also stimulate muscle growth.
Protein PSA: Maintaining a high protein diet is also key to muscle recovery.
Incorporating gentle recovery exercises into your workout can have benefits for the Beaucoup. But it is possible to overtrain. Overtraining can be harmful and even dangerous. This is why you have to listen to your body.
Take time out from your workout if you:
- Joint pain
- Muscle aches
- Mood swings
- a decrease in appetite
- Overuse injuries
- an increase in resting heart rate
- a higher number of colds or illnesses
You should also take a siesta if your athletic performance deteriorates or hardly improves even after taking a break.
Let your doctor know if you experience any of these symptoms.
That “hurts so badly” after training can be pleasing to AF. But it can also be hella uncomfortable. Fortunately, it shouldn’t take long. The level of discomfort usually lasts 24 to 72 hours. But injuries are a different story.
Signs that it is an injury
You could be injured if you:
- sharp pain
- black or blue markings
- Numbness or tingling sensation
- Pain that won’t go away
- a loss of muscle function or movement
- a queasy, dizzy, or uncomfortable feeling
Talk to your doctor if you suspect an injury. For a less severe injury, they may recommend an over-the-counter medication or home treatment such as freezing the injured area.
If the injury is more severe, your doctor may need to do a closer examination by getting an X-ray. The x-ray can help them determine the best treatment option for you.
A pre-workout warm-up prepares your body for the workout and makes your heart beat faster. However, a post-exercise cooldown will put your body in a state of rest and prevent future pain.
When you exercise, lactic acid builds up and causes this burning sensation in your muscles. A cooldown can help remove the lactic acid from your body so you can recover faster.
Try this cooldown after your next workout:
- Start with a 5 to 10 minute walk or a slight twist on a stationary bike.
- Then stretch for 5 to 10 minutes.
Follow-up care is also important. These recreational activities can help prevent or reduce pain in the days after your workout:
- easy cycling
- Swim laps
- Hiking or easy hiking
- Resistance band exercises
Pro type: A foam roller is also a great way to release tension and relax your muscles after a workout.
It’s also a good idea to start slowly. It’s all about your limits. Don’t immerse yourself in sophisticated routines on the first day. Over time, increase the frequency and intensity of your exercise to help prevent pain or injury.
If your pain continues for more than a week, speak to your doctor to make sure you don’t have an injury. You can also work on injury prevention and recovery with a certified fitness professional.
Post-exercise pain is normal and usually goes away within a few days. Active recovery exercises can help you feel better faster.
Remember, R&R should be part of any healthy training plan. Your muscles need this time to build strength. So listen to your body and take it slowly. It’s all part of the process.