Overdoing It At the Gym? 4 Signs You’re Training Too Hard - Page 2
1. Swelling or muscles tender to the touch
Soreness after a tough workout is normal, especially if you’re new to exercise or ramping up intensity. This discomfort is usually caused by small micro-tears in your muscles, a process that actually helps you build strength as your body repairs them. This type of soreness, known as Delayed Onset Muscle Soreness (DOMS), typically appears 24–48 hours after your workout and subsides within a week.
But if your muscles feel tender to the touch, extremely tight, or appear swollen or bruised, that’s different. It may signal inflammation beyond what is considered normal, or even an injury.
“My rule of thumb is If you have an achy pain that lasts for a couple of days then goes away, that’s fine, and will most likely lessen as you continue to get more fit,” shared Sarah Kennedy D.O., an orthopedic physician and family medicine doctor at Texas Health Arlington Memorial during an interview with Texas Health Resources. “If it’s lasting longer than that, you should probably back off. If it’s a sharp, severe pain, as in you rate it a seven out of 10 or above on the pain scale, then that’s a no-go,” she added.
If the swelling or tight sensation in your muscles is accompanied by limping or soreness lasting longer than a week, it may also be a sign that you’re dealing with an injury rather than typical soreness, Kennedy added. Don’t be afraid to pay a visit to your primary care doctor to have a look.
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