I still have muscle pain, can I still do muscle training?

Yes, you can still do muscle training even if you have muscle pain, but there are a few considerations to keep in mind to prevent injury and promote recovery:

1. Type of Pain:

• Delayed Onset Muscle Soreness (DOMS): If the pain is a result of delayed onset muscle soreness, which usually occurs 24-48 hours after exercise, light to moderate exercise can actually help reduce soreness by increasing blood flow to the muscles.
• Injury or Sharp Pain: If the pain is sharp, stabbing, or persists for an extended period, it could indicate an injury. In this case, it’s best to avoid training the affected muscles until they have healed, as continuing to train could worsen the injury.

2. Modify Your Workout:

• Lower Intensity: Perform lower-intensity exercises or use lighter weights to avoid putting too much strain on sore muscles. Focus on a lower volume and lower intensity compared to your usual routine.
• Active Recovery: Include activities like walking, cycling, swimming, or yoga. These promote blood flow and reduce muscle stiffness without adding extra stress to the muscles.
• Train Different Muscle Groups: If your legs are sore, focus on upper body exercises, and vice versa. This allows the sore muscles to rest while you continue to train other parts of your body.

3. Listen to Your Body:

• Pay close attention to how your body responds during training. If the soreness significantly worsens or you feel pain beyond what seems normal for DOMS, it might be a sign to rest and allow more recovery time.

4. Rest and Recovery:

• Ensure you’re incorporating rest days and recovery strategies like stretching, hydration, proper nutrition, and sleep to support muscle repair and reduce soreness over time.

In summary, light training or working different muscle groups is usually fine if you’re experiencing normal muscle soreness. However, avoid high-intensity training of the sore muscles if the pain is severe or you suspect an injury.