How you can reduce muscle soreness after training

This phenomenon is called delayed muscle soreness, and if you feel pain when you press it with your hand while you are relaxed, it may be a muscle strain. The solution to delayed muscle soreness: the anti-joint stretching of the exercise muscles, pay attention to do it slowly.

Replenish protein, relieve fatigue and repair injured tissues. The diet is a bit alkaline and acid-base neutralized.

Massage can effectively reduce muscle fatigue.

1.Stretching. 2.Let your daughter-in-law or friends help you massage haha, it will be very comfortable!

Friends who often exercise should have a deep understanding, but the general training will make the whole person very energetic, and the next day when you get up, the whole body must be relaxed. But if it is a high-intensity training, the next day will definitely be full of soreness, the body will be like lead, and the mental state will be very poor. So what can be done to relieve the soreness in the muscles and keep the body from being so tired?

Muscle stretching. Timely nutritional supplementationThe soreness in our muscles is actually caused by the secretion of lactic acid in the body, so as long as we reduce the production of lactic acid, we can relieve the soreness. After high-intensity training, our body inevitably burns off a lot of calories and energy. At this time, we should replenish our body with nutrients in time and eat more foods containing protein, minerals and carbohydrates.

In this way, we can improve our body's blood circulation ability and enhance the body's metabolic function, so as to reduce the production of lactic acid. With less lactic acid, the soreness in the muscles will naturally not be so obvious.

Take a hot bathThe body after high-intensity exercise is bound to be sweaty and needs to be cleaned. But remember not to take a cold shower, it must be washed with hot water. Because taking a hot bath after exercise can promote blood circulation throughout the body and enhance the body's metabolic discharge, so that the muscles of the whole body can be slowly relaxed.

If possible, you can bubble more in the bathtub to relax the whole body, so that the effect will be better.

The above three methods can effectively relieve body aches, which can effectively relax after high-intensity training and have better fitness results.

You should go for some leg massages, and you should also do some physical training. There should be a certain amount of stretching, but also a certain warm-up activity, and you can also use a massage ball for massage. This will relieve the soreness of the muscles.

I think there are many ways to relieve muscle soreness, such as running, swimming, doing sit-ups, massaging the legs with a fascia gun or applying some pain-relieving medications to relieve muscle soreness.

After training, you should stand up and walk, do not lie in one place, and you also need to massage your muscles, or you can also do some high leg raises, and you can soak your feet at night.

First, massage, second, rubbing, third, taking a hot bath, fourth, soaking feet, and fifth, stretching muscles, all of these methods can effectively relieve muscle soreness.

You can massage your muscles, you can soak your feet, you can use warm compresses to relieve muscle pain, you can apply some medicine, you can eat bananas, these methods can relieve muscle soreness.

What are some ways to relieve soreness after a high-intensity workout? In fact, we can take a hot bath, or use a hot towel to heat our sore parts, so that we can relieve a feeling of muscle soreness, I hope to adopt.

Exercisers should have experienced that within one to three days after exercising, the muscles in the body will feel very sore, this is caused by excessive lactic acid secreted by the muscles, when the lactic acid produced cannot be consumed, it will hinder blood flow, thus causing muscle soreness. There is no need to worry about this situation, as long as you stick to it and keep exercising, the feeling of soreness will automatically disappear; Another is to stretch correctly so that the lactic acid that is blocking the flow of blood is dispersed, and the soreness will be reduced over time; At the same time, it can also be massaged, rested and other methods can also play a very good relieving effect.

Many people stop exercising after having sore muscles, but continuing to exercise for a long time after soreness can help relieve the pain. Because when we exercise, the body will secrete lactic acid and produce energy at the same time, which can reduce the production of lactic acid, thereby reducing or eliminating the feeling of soreness after exercise.

Effective stretching can be done when our muscles are sore, we can do some stretching exercises, as mentioned earlier, the reason for soreness is because it hinders the flow of blood, so stretching helps to disperse these lotions that block blood, thus relieving soreness.

Take proper rest, but if the soreness makes people feel very uncomfortable, or the pain disappears very slowly, don't force the exercise, you can take proper rest, because rest can reduce the soreness, improve blood circulation, so that the metabolic capacity is accelerated, and the soreness will naturally disappear slowly.

Supplementing certain nutrients within two hours after our workout, we can eat some foods with more carbohydrates, which is conducive to the recovery of muscle glycogen levels. Therefore, when we finish our workout, we can eat some foods such as vegetables and fruits to replenish our body's energy.

Massages and cold compresses can be applied to the areas of sore muscles, allowing the muscles to relax and improve blood circulation. And it has a very good repair ability for muscle damage, and has a good relieving effect on muscle spasm and other conditions; You can also use ice packs to apply cold compresses to locally trained muscles for more than ten minutes after exercise, which can reduce metabolism and accelerate and relieve the recovery of soreness.

Muscle soreness after exercise is very normal, don't worry, don't think it's the wrong way to exercise. You can take the above methods, massage, proper rest, cold compress, stretching, etc., can play a very good role in relieving this pain. According to the survey, more than half of the people make a fitness plan and end up failing, so it is best to have a goal of exercise that suits you and do not set too high requirements to avoid being discouraged if you fail to meet it.

At the same time, we must take the right way and method when exercising, because improper exercise methods are harmful to the body.

Take a hot bath after training, so that your body can be very relaxed, and the pain after the exercise will disappear.

Massage or apply a hot towel to the sore area to increase blood circulation and enhance oxygen**. And I think that with a reasonable stretch before exercising, a warm-up might also avoid this.

You can do some stretching exercises, or you can use your own hands to pat and massage the muscles. Both methods can alleviate this phenomenon.

1. This is caused by the accumulation of lactic acid, when the lactic acid produced by the muscles cannot be consumed, it will hinder the blood circulation, thus causing the feeling of muscle soreness.

2. You can do some stretching exercises after training to relax your muscles.

3. You can also use a muscle fascia gun to massage and relax your muscles through reciprocating impact.

Generally, this kind of muscle soreness after exercise is due to the production of a large amount of lactic acid in the process of training, when the lactic acid produced by the human body is greater than the human body's own consumption of lactic acid, lactic acid will hinder the circulation of blood, and eventually form muscle soreness.

Lactic acid is an intermediate product produced due to the metabolism of glucose in the body during exercise. Due to the relative excessive exercise, which exceeds the intensity of anaerobic exercise, the lactic acid produced in the body cannot be further decomposed into water and carbon dioxide in a short period of time, and the oxygen ** is insufficient to form anaerobic metabolism, resulting in a large amount of excessive product lactic acid forming accumulation in the body. Lactic acid buildup can cause local muscle soreness.

There are two options for relieving muscle soreness after exercise, one is to enjoy the soreness and the other is to eliminate and relieve the soreness.

Enjoy post-workout muscle soreness, this one is simple. It is to let the lactic acid produced by the body disappear automatically, and you can rest directly after exercise. Generally, it will disappear automatically in about 5 days.

There are generally three ways to eliminate or relieve muscle soreness after exercise:

The first way is to do aerobic exercise after muscle soreness. As mentioned above, long-term aerobic exercise is conducive to the automatic decomposition of lactic acid produced in the body and the production of energy, thereby reducing the accumulation of lactic acid in the body and eliminating or relieving muscle soreness after exercise.

The second method is to do an effective stretch after a sore muscle. This principle of eliminating and relieving muscle soreness after exercise is to disperse the lactic acid that is gathered together and obstruct blood flow, so as to eliminate or relieve local muscle soreness. This type of muscle stretching requires the practitioner to understand how to stretch the muscles throughout the body.

The third method is fumigation with hot water (such as sauna) which can also achieve the purpose of accelerating lactic acid excretion.

When the muscles are sore, especially in the areas that have already been exercised, it is recommended that the practitioner do not re-exercise the parts that have already been exercised. The main reason is to give the muscles that have been worked a rest time as the growth of the muscles requires rest and recovery.

The above are some summaries and suggestions on how to relieve muscle soreness after exercise, and about some strong muscle soreness after workout, do not panic and fear, should be treated correctly, if the above methods are implemented or natural recovery for about 5 days and still do not recover and feel strange, it is recommended to go to the hospital to consult and check with a doctor.

How to quickly relieve muscle soreness after exercise.