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“The symptom of pain can be a signal to our body to use caution.” If the pain’s not getting better and has lasted a week or more, or if it’s localized to one area or side of your body and your workout was symmetrical (as in, you used your left and right side muscles equally), the pain you’re feeling could be a sign of injury.

“In some unusual cases, the damage is so profound that it distresses your body into a condition called rhabdomyolysis,” Olsen says, in which the body’s muscles break down to such an extent that their cells flood in the bloodstream and can lead to kidney failure.

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Mostly because you probably physically can’t—the damage you’ve caused will inhibit performance until it heals.

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Cross-training is also an option, but again, don't do it aggressively.

It can take a week to fully recover, and that might be how long your body needs before you hit it hard again.

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