Muscle soreness after exercise is a common experience, especially for those starting a new workout routine or increasing intensity.
Summarized and opinions from health articles pafikutaikab.org known as delayed onset muscle soreness (DOMS), it often appears within 24 to 48 hours after physical activity. But the question many ask is: should you keep training while your muscles are sore?
What Causes Muscle Soreness?
Doctors explain that soreness occurs when muscles adapt to stress, leading to tiny tears in muscle fibers. As the body repairs these fibers, muscles grow stronger — but discomfort can follow. “It’s a natural part of the muscle-building process,” said a sports medicine specialist in Jakarta.
When It’s Okay to Keep Training
Experts say light activity can actually help ease soreness. Gentle exercises such as walking, stretching, swimming, or low-intensity cycling increase blood flow and support recovery.
“If the soreness is mild, continuing with lighter workouts is safe,” explained the specialist. “It can even speed up healing by improving circulation.”
When to Take a Break
However, not all pain should be ignored. Doctors advise resting if soreness is severe, limiting movement, or accompanied by sharp pain, swelling, or joint discomfort. These symptoms could indicate an injury rather than normal post-exercise soreness.
Pushing through intense pain may worsen damage and prolong recovery. “Listen to your body,” the doctor emphasized. “Rest is also an important part of training.”
Tips for Managing Muscle Soreness
To support recovery, doctors recommend:
- Staying hydrated
- Getting 7–8 hours of sleep
- Eating foods rich in protein and antioxidants
- Applying cold compresses for inflammation or warm compresses to relax muscles
- Gradually increasing workout intensity to avoid sudden strain
Conclusion
Muscle soreness after exercise is usually harmless and signals that the body is adapting. Doctors stress that moderate movement can aid recovery, but ignoring warning signs of injury can be risky.
“Balance is key,” said the specialist. “Active recovery and proper rest together help you train safely and effectively.”
