Tips When Exercising Muscle Pain Often

Exercise is an important part of a healthy lifestyle, but sometimes can make the muscles sore. If you are just starting exercise, or are new to exercise intensity that is heavier than you normally do, it might be muscle pain during exercise or afterwards.

This is caused by small tears in your muscle tissue, triggered by exercise intensity. This rips take some time to heal, so that your muscles become stronger.


Although exercise when muscle pain is not always advisable, but by increasing blood flow, can rid the body of toxins and help in the process of tissue repair. Here are tips that you can try, as quoted from eHow, Sunday (08/21/2016):

1. Do exercise on another day

This is useful if your muscles are sore to make limited movement or painful to the touch.Train the muscles when they are extremely painful, can cause overtraining and will have a negative impact on the performance of the body.

Additionally, you may be injured because the muscles become startled and coordinating body are also affected. Better, get at the large muscles of the body, such as muscles in the hamstrings and quadriceps about 72 hours to recover. As well as smaller muscles such as the abdominals for 48 hours.

2. Perform 10 minutes of light cardiovascular exercises when warming

You can bike, walk, or doing other cardio activity to raise the heart rate, body temperature, and blood flow. This activity will make the muscles more flexible, as well as for heating, the muscle will not be hurt.

3. Train the muscles are not sore and avoid sore muscles

This is ideal if you target different areas of your body on different days during muscle strengthening exercises. For example, if your feet are sore after the previous exercise, instead, you could bicep curl or stomach, to the foot recovers.

4. Train the muscle pain intensity only 30 percent of what you normally do, in one repetition

For example, if you usually do the leg extension exercises with weights 100 pounds. So when the muscle pain, better do just by using a weight of 30 pounds to foot recovered.

Perform 10 to 15 repetitions of no more than three sets. Repeat this strategy in all muscles are sore, so they still get light exercise without having too much work.

5. Cooling after workout with 10 minutes of low intensity cardio and doing some light stretching

Cooling and light stretching can regulate blood flow and promote flexibility. Slowly, the muscles hold body whenever you stretch for 30 seconds.