Exercise is often regarded as the best way to maintain good health, and this statement is not entirely inaccurate. However, it is important to exercise in a scientific manner, as not all forms of exercise are beneficial. For example, whether or not to continue exercising when experiencing muscle soreness is a common exercise question.
Can I continue exercising with muscle soreness?
It is recommended to only engage in low-intensity aerobic exercises, such as brisk walking, when experiencing muscle soreness. It is advisable to avoid high-intensity exercises, such as pull-ups, push-ups, and weightlifting, which may cause further strain.
Muscle soreness indicates the accumulation of lactic acid in the body. Low-intensity aerobic exercises can help "break down" lactic acid and relieve muscle soreness. However, continuing with high-intensity exercises may lead to muscle strains or even fractures.
The consequences of increasing exercise intensity after muscle soreness
Diminished training effects
The body's own perception is the most objective assessment of exercise effects. It knows when the training has reached an optimal level. Generally, training should be progressive, reaching the desired goals and then maintaining that level. Exercising to the point of muscle soreness is a warning sign of pushing the body to its limits, and continuing beyond that point will result in diminished results.
Increased risk of injury
Muscles have "memory." Repeated episodes of muscle soreness can progressively accumulate fatigue in the muscles, leading to muscle damage. Exercising to the point where the muscles and bones cannot handle the strain may result in muscle cramps, fractures, and other serious injuries.
Is it good or bad to exercise with muscle soreness?
Whether exercising with muscle soreness is good or bad depends on the individual.
Experiencing muscle soreness during exercise is normal. For beginners, a certain level of muscle soreness can help strengthen the muscles. However, for those who regularly exercise and have well-developed muscles, prolonged exercise-induced muscle soreness can lead to muscle damage and have negative effects.
Tips for quick muscle soreness recovery
Relaxing the muscles after exercise
Method: Lie flat on your back, raise your feet slightly higher than your head for a period of time, then invert against a wall for 5 minutes, and finally gently tap and relax the muscles in your limbs.
Benefits: During exercise, blood is pumped to the lower limbs by the heart. Lying flat and inverting against a wall allow the blood in the lower limbs to flow back to the heart. Tapping the muscles helps reduce the production of lactic acid, which is the main cause of muscle soreness.
Massaging in the later stage after exercise
Method: It is advisable to massage 48 hours after exercise. Use the palms of both hands to press and rub along the muscles of the hands and feet, slowing down the speed. Start with the feet and then move to the hands, repeating the process twice.
Benefits: Massage should not be immediately performed after exercise, as it can increase the level of muscle fatigue and damage. After 48 hours, massaging can help promote blood circulation and eliminate lactic acid.
Tips for muscle soreness management
1. Muscle soreness is a common phenomenon during exercise, so it is important to be prepared when following an exercise plan.
2. Exercise should be done in moderation. It is more scientific to choose exercise programs and time based on individual circumstances and exercise goals, rather than exercising randomly or inconsistently.
