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Two types of muscle soreness: acute muscle soreness & Delayed Onset Muscle Soreness (DOMS)
Can you train with muscle pain?
Exercising with muscle pain is possible, but not always smart.
Two types of muscle soreness: acute muscle soreness & Delayed Onset Muscle Soreness (DOMS)
In the sports world, we distinguish two different types of muscle soreness, namely acute muscle soreness and delayed onset muscle soreness (DOMS). Acute muscle soreness is also called immediate soreness and occurs during or immediately after physical exertion. It is caused by the build-up of lactate (lactic acid) in the muscles. This feeling of acidification in your muscles also recedes fairly quickly.
Delayed Onset Muscle Soreness is also called delayed muscle soreness. It occurs later after your workout and is caused by small tears (micro-ruptures) in your muscle fibres. This type of muscle soreness is inherent to strength training, where you train with high loads. Unlike acute muscle soreness, DOMS muscle soreness lasts longer (can last up to 72 hours).
Can you train with muscle pain?
Are you still a bit sore but still want to train? You can train with muscle soreness, but it is important to adjust the type and intensity of your workout. Light to moderate muscle soreness should not be an obstacle to a moderately intense workout. However, make sure not to place heavy loads on already sore muscles, as this can lead to further injury. So it is important to always listen to your body carefully and give your muscles a rest.
In weight training, for instance, you can choose to train other muscle groups if you train on a split schedule. Still sore in your arms and chest? Then you can still train your legs and abs just fine.
Exercising with muscle pain is possible, but not always smart
Muscle soreness is a normal phenomenon after intense training, but how you deal with it can make all the difference in your sports performance and recovery. It is important to listen to your body and adjust the intensity of your workouts based on the degree of muscle soreness. While mild to moderate muscle soreness usually does not hinder light workouts, it is important to take complete rest for extreme soreness to reduce the risk of injury. Active recovery can be a valuable part of your training schedule, as long as you take into account the signals your body gives.
Bron: XXL Nutrition