7 signs your muscles need recovery time

Nothing screams successful workout than sore muscles. You push yourself, you burned a million calories, and you’re feeling comfortably sore. Or is it uncomfortable? No pain, no gain is a valid viewpoint for soreness from regular workouts but sometimes you may have pushed yourself a wee bit too much. And if you’re new to regular working out, you may be tempted to power through. But there’s real danger in not letting your muscles recover. Here’s how to recognize if you’ve gone too far—[zp_fitness_program]
  • You can’t get up – The morning after. If you simply can’t get up or find it difficult to sit, stand or move joints, most likely you’ve pushed yourself too far. Give yourself recovery time and do some dynamic stretching to slowly easing back into routine.
  • You need a pain reliever – To push you through the day. It’s important to avoid pain killers to combat muscle soreness. This is mainly because it becomes harder to estimate the extent of injury by soreness if your pain receptors are drugged by ibuprofen. If you aren’t able to get through the day without a pain killer, it’s time for you to take a break and allow recovery.
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  • Your soreness doesn’t ease up with movement – If alternating ice and hot packs to improve blood flow to your muscles doesn’t help in pain relief or help soothe sore muscles, you’ve probably injured yourself worse than just sore muscles. Consider seeing a doctor if symptoms don’t ease in a few days.
  • You’re sore even though it’s been days later – The impact from heavy workouts shouldn’t last more than 3 days. If resting and ice/hot packs hasn’t relieved you off pain, it’s time to head to the doc.
  • There’s localized pain – While overall soreness and general fatigue are part and parcel of working out, localized or sharp pain in certain spots or muscle groups means that you may have actually injured yourself with a ligament/cartilage tear or worse. See a doctor immediately.
  • You show signs of dehydration and/or muscles are swollen – Dark urine characterized with swollen muscles could be a sign of rhabdomyolysis – a rare but life-threatening condition if not rightly treated immediately. It’s the breakdown of muscles and release of kinase into the blood and damages kidneys.
  • You can’t take the stairs – A simpler symptom which tells you to slow down is your inability to take the stairs. This is your body telling you to cool down a bit.
The best way to combat muscle soreness is to work out different muscle groups on different days. Try doing arms and shoulders on one day, abs and core the next and legs and thighs on the third day, all with a cardio session. This will allow each muscle group adequate recovery time before being worked again. Working out right is just as important as working out at all.