May 12, 2021 2 min read

Starting a new workout plan is exciting, but after the first day of a new workout, you can end up rather sore. Keep in mind that is a difference between sore muscles and injuries. Athletic injuries usually include sharp pain, bruises, and swelling. Muscle soreness may feel uncomfortable, but it shouldn’t be very painful. In most cases, soreness decreases 2 to 3 days afterward, but should you work out while you’re sore?

Soreness from lifting weights is your muscles’ reaction to tearing and rebuilding themselves. One way to avoid delayed onset muscle soreness is to make sure you warm up and cool down after exercising. You can also use a foam roller to release tension after you exercise.

However, sometimes you can’t avoid a little soreness, especially if you’re starting a new workout or stretching muscles you normally don’t utilize. If you’re experiencing soreness, it’s best not to do any strenuous workouts such as lifting weights or heavy cardio, but you can do light to moderate impact exercises, such as yoga, walking, Or swimming.

Most delayed onset muscle soreness lasts for less than three days. Depending on your fitness level and how sore you are, you can usually resume working out fairly quickly following your recovery. 

To reduce the chances of experiencing delayed muscle soreness, go slowly when introducing new fitness routines or new types of exercises. Starting small and gradually increasing the intensity and frequency of the exercise will help you prevent soreness in the long run.

It’s also important to eat a healthy and balanced diet when you are working out. Diet can play a huge role in keeping your body in shape and prepared for your next workout. High-protein snacks, such as Jawbox Jerky, can be a great post-workout meal to help your muscles start recovering immediately.

Martin Kier
Martin Kier



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