Exercising with muscle soreness

We all know the feeling: a few days of muscle soreness after exercise. On the first day it sometimes seems not too bad, so you think the next day's training session can go ahead. But then the muscle soreness appears on the second day. What is best to do then? Cancel the training session or still exercise with muscle soreness?

To answer this question, we will first look at what muscle soreness is. We will then consider to what extent exercising with muscle soreness is responsible.

What is muscle soreness?

Most athletes have muscle soreness after exercising. Despite much scientific research, it is not yet precisely known what muscle soreness is. Researchers have different ideas about this.

Acidity or lactic acid is often cited as the cause. But it is not. Research shows that the lactic acid produced has 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.

It is currently thought that muscle soreness is caused by small injuries in the muscles. You often get muscle soreness by doing a training session that the body is not yet used to. The muscles are not yet adapted to the training demanded. This can result from both endurance and strength training. Endurance training means training aimed at doing the same movement for a long time, such as running or cycling.

You often feel stiffness in the muscles an hour after exercise. This is a sign that you can expect muscle soreness the next day. Muscle soreness can even occur after 48 hours. This is called delayed muscle soreness.

Is muscle soreness dangerous?

No, the injuries that arise are not dangerous. They are such small injuries that nothing is really broken. Due to the small injuries, the body responds with a repair process. This process ensures that the injuries are repaired. The body does this so well that you subsequently get stronger muscles. You are therefore stronger at the next training session. 

The body adapts quickly, provided there is not too long a time between the two training sessions. With too much rest this gain will disappear again. The body will not put energy into things that are not used. If you want to prevent this, you will sometimes be forced to choose whether you will exercise with muscle soreness.

Exercising with muscle soreness or not?

You can exercise when you have muscle soreness, although it does not feel pleasant. The small injuries do no harm. However, it is not always sensible to continue training in the same way with muscle soreness. When you cannot move properly because of the pain, other problems can arise. You also cannot get the best out of the training because of the pain. Then it is smarter to wait until the worst pain has gone away.

But muscle soreness is therefore not a reason not to exercise at all. With too long a rest period, the training stimulus will disappear again. Then you keep having muscle soreness after each training.

What can you do if you have muscle soreness?

Scientifically, there is no treatment that counters muscle soreness. Scientists have researched massage, ice treatment, compression, eating proteins, stretching and nutritional supplements. But there is no evidence that it works.

This does not mean that you cannot benefit from it. Try what works for you and what feels good. Keeping moving is often best, if only to counter the feeling of stiffness. By continuing to move, you ensure the best blood flow to the muscles. Blood flow stimulates recovery.

When you do strength training, you can train with muscle soreness. Make sure you train the muscles that do not hurt. Or go swimming or cycling instead. Even if you have muscle soreness in your legs after a running race, you can train. Walking, easy jogging, cycling or swimming are then good recovery sessions. This way you can still exercise with muscle soreness.

How can you prevent muscle soreness?

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

It is also important to build up your sport in a way that suits you. You do not need muscle soreness to get better. If you have severe muscle soreness every time, you are training too hard. Your muscles can be stiff and slightly 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 at maximum intensity. A good balance between movement and rest ensures the best recovery of the body.