Is it bad to train with muscle soreness?

Is it bad to train with muscle soreness? Everything you need to know

What is muscle soreness and why does it appear?

Before answering whether it is bad to train with muscle soreness, let's understand what it is. Muscle soreness, scientifically known as delayed onset muscle soreness (DOMS), are small microlesions in muscle fibers caused by intense or unusual physical activities.

These microlesions trigger an inflammatory response in the body, which generates the characteristic pain, usually appearing between 12 and 24 hours after exercise and can last up to 72 hours or more.

Is it bad to train with muscle soreness?

The answer depends on the intensity of the training and the level of soreness. Here are the key points:

1. If the soreness is mild or moderate:
   There is no problem training. In fact, doing light physical activity, such as less intense training, can help improve blood circulation and speed up recovery.

2. If the soreness is intense or disabling:
   It is better to avoid training that muscle group. If we push too hard, we could worsen the microlesions, prolong recovery, and increase the risk of injury.

Benefits of training with mild muscle soreness

• Speeds up recovery: By moving the muscle, you increase blood and oxygen flow, which helps repair damaged fibers.
• Improves flexibility: Controlled movement can relieve muscle stiffness associated with soreness.
• Maintains the habit: Training even gently prevents losing routine and progress.

Tips for training with muscle soreness

If you decide to train with muscle soreness, follow these recommendations to avoid injuries:

1. Warm up well: Spend more time warming up, focusing on the affected muscle group. About 10-15 minutes of light cardio can be helpful.
2. Reduce intensity: Lower the weight or resistance and do fewer repetitions.
3. Prioritize low-intensity exercises: Workouts like yoga, pilates, or dynamic stretching are ideal.
4. Rest if needed: Listen to your body and, if you feel excessive pain, prioritize recovery.

How to prevent muscle soreness?

Although muscle soreness is common, there are ways to reduce its appearance or intensity:

• Gradual progression: Increase the volume or intensity of your workouts progressively.
• Post-workout stretching: Although the impact is limited, it can help reduce muscle stiffness.
• Good nutrition: Consume enough proteins and carbohydrates to facilitate muscle recovery.
• Adequate hydration: Water is key to preventing cramps and facilitating circulation.

Myths about muscle soreness

• Does drinking sugary water help?
  False. This myth is based on the idea that muscle soreness is caused by lactic acid crystals, which has already been debunked.

• Is muscle soreness necessary to improve?
  False. Although soreness indicates you have worked a muscle group, it is not a requirement to gain strength or muscle.

Conclusion

Training with muscle soreness is not bad, as long as the discomfort is mild and you adjust the intensity of your training. However, if the pain is very strong, it is better to opt for an active rest day or fully recover before returning to the gym. Listening to your body and giving it the necessary time to recover is essential to avoid injuries and continue progressing toward your goals.