Muscle Still Pain, Can You Stay Sports?


For those of you who have just started sports or have made exercise a daily routine, muscle pain is certainly not new. You can feel it on your thighs, calves, back, or other body parts the day after exercise, and this can last for days. As a result your movements are limited due to the pain.

Then, when you experience muscle pain, should you stop exercising temporarily or continue?

Muscle pain or injury?
Before answering these questions, you need to know that muscle pain that occurs after exercise is generally reasonable and harmless. Quoted from Shape, the sharp and burning pain that you feel 24 to 48 hours after intense exercise is called the delayed onset muscle soreness (DOMS).

Fitness and nutrition expert Harley Pasternak, M.Sc., said that intense exercise will create microtrauma in the muscles so DOMS will occur. "But after recovering, the muscles will be stronger and denser than before." So if you are sick with your thighs and buttocks after yesterday squats training, there's no need to worry because this is a good sign.

But make sure the pain you are experiencing is DOMS and not injury. "A good way to tell the difference is whether the pain affects both sides," Pasternak said. For example, if you do lifting weights on both shoulders but those who are sick are only the left shoulder, it could be an indication of injury.

Continue to exercise with these tips
"If you feel pain in the muscles, ligaments, and tendons, that is DOMS and you can continue to exercise around the area," Pasternak said. In case of pain in the arms and shoulders, you can temporarily focus on the quadriceps, abdomen, or glutes, and re-train your upper body in a few days. That way, you can still exercise and give time to painful parts of the body to recover.

To prevent DOMS from recurring, Pasternak recommends that you start the exercise routine slowly. This will help your muscles to adapt. Muscle pain should decrease after you get used to the volume, intensity, and duration of the exercise.

But if you feel the pain is part of the injury, please be aware. LDN Muscle founder Max Bridger told the Guardian, "If the pain is accompanied by bruises or swelling, it's better to stop exercising immediately and seek medical help."

Then what if you don't feel muscle pain after exercising? "This does not mean that the exercise you are doing is not effective," Bridger said. The intensity of pain that is felt by each person is different, and has nothing to do with whether or not an exercise is effective.

Relieves post-exercise muscle pain
There are many ways you can do to reduce muscle pain. Here are four tips from Pasternak:

1. Heating. This will increase body temperature so that it helps prepare muscles for exercise.
2. Drink enough water. Electrolyte deficiency can trigger muscle pain and stomach problems.
3. Cold compress. Attaching cold compresses to muscles that are in pain can reduce inflammation.
4. Do cardio. Cardio exercise increases blood flow and carries nutrients such as oxygen, protein, and iron in the muscles that you train and helps with faster recovery.

The discomfort or muscle aches that occur after you exercise do not need to make kapok to do these healthy activities. That is a sign that you are building muscle and burning calories. So still want to continue sports, right, tomorrow morning? Keep the spirit Okay!

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