Why does the whole body ache after exercise, the whole body aches after strenuous exercise, and what

This muscle soreness, which generally occurs after 24 hours after a workout, is called in sports medicine"Delayed onset muscle soreness"。The soreness peaks 24-72 hours after the workout and is largely gone after 5-7 days. In addition to soreness, there is muscle stiffness, which can only be tender, and in severe cases, the muscles are swollen and hindered by movement.

Delayed muscle soreness can occur in any skeletal muscle after intense exercise, especially after long-distance running. Long-distance runners may have pain in the anterior extensor and posterior flexors of the hips, thighs, and calves, especially at the distal muscles and tendon junctions. After exercising a lot in the hot summer, in addition to muscle pain, symptoms such as dehydration, low calcium, and low protein can also occur.

The exact cause of this muscle soreness is not fully understood. Most people believe that the overuse of muscles can cause muscle soreness, and the reasons are: 1. The sharp increase in muscle tension and elasticity can cause physical damage to muscle structural components.

2. The increase of metabolism and the increase of the toxicity of metabolic waste to tissues. 3. The neuromodulation of muscles is changed, causing muscle spasms and causing pain. What can be done to prevent it?

1. The exercise arrangement should be reasonable. After a period of exercise, the amount of exercise that originally appeared in muscle soreness is less symptomatic. and the presentation is specific.

For example, downhill exercise can reduce muscle soreness caused by downhill exercise after a period of exercise. 2. Local warming and rubbing of drugs. Soaking in warm water after a workout can reduce muscle soreness.

Topical rubbing of oil, paste, or rubbing agent may also reduce pain. 3. Stretching muscles can reduce soreness. Stretching muscles accelerates muscle relaxation and antagonist muscle relief, aiding in the recovery of tense muscles.

This muscle stretching exercise also lays the foundation for preventing strains during exercise 4. Preparation and tidying up activities during exercise. Adequate preparation and tidying up can help prevent or reduce muscle soreness.

The human body needs a lot of energy during intense exercise. At this time, the production of lactic acid in the human body is higher than the rate at which the lactic acid is removed by the tissues, and the concentration of lactate in the tissues increases. Aerobic metabolism does not guarantee the production of adenosine triphosphate, so anaerobic metabolism begins.

This process can produce large amounts of adenosine triphosphate, which release large amounts of protons when broken down, lowering the pH within the tissues and causing acidosis. This is the main cause of muscle soreness during intense exercise.

After exercise, the muscles produce an acid.

Trouble, thanks!

There has been no strenuous exercise for a long time, so the muscles have been overloaded with its carrying range for a while, and the muscles have been destroyed, which is too professional and unnecessary. It is common knowledge that after a heavy exercise, it will cause a sore muscle reaction, as long as you rest for 1-3 days, depending on your recovery

Mainly because you exercise too much, or because you haven't exercised for a long time, and you suddenly exercise, resulting in muscle strain and torsion.

Lack of exercise, or too sudden strenuous exercise, the body does not.

Since there is no habit of exercising for a long time, suddenly exercise will shine into muscle soreness. Or maybe it's caused by not getting warmed up before exercising!

It is very normal to feel pain all over your body after strenuous exercise because it is a physiological reaction. After exercising, the lactic acid accumulation in the body will cause body aches when it reaches a certain level, so you don't have to worry, this is a very normal phenomenon, and it will get better after a while. It is believed that many people will have pain all over the body after a long period of inactivity, and this pain will last for several days.

Although it does not have much impact on people's bodies, it affects people's normal life very much, and sometimes it is very difficult to even walk down the stairs. Therefore, many people are very curious, why do you have pain all over your body after strenuous exercise? Does this mean that there is something wrong with your body?

It is very normal for people to have pain all over the body after strenuous exercise, and it is also a very common physiological reaction because of the build-up of lactic acid in the body. <>

When the accumulation of lactic acid reaches a certain level, it will cause pain all over the body, which is generally divided into two types, one is acute and the other is chronic. Acute muscle pain usually begins immediately after exercise and goes away quickly. However, chronic pain is more common in us, and it will not feel pain just after exercise, but after a period of time, it will feel very painful in the muscles, which is also called delayed pain.

And this kind of pain will not cause much harm to our health, so you don't have to worry. Because our muscles are more susceptible to strain after strenuous exercise, they are more prone to pain. Therefore, everyone must warm up well before exercising, and relax their muscles in time after exercise, so as to avoid severe pain throughout the body after exercise to the greatest extent.

And everyone must strengthen physical exercise, so that their muscles are familiar with the relatively large exercise intensity, and then when you do strenuous exercise, you will not feel pain all over the body.

Body aches after exercise are mainly due to muscle soreness caused by lactic acid accumulation, people usually lack exercise, and skeletal muscles contract during exercise to produce lactic acid accumulation, so body aches occur, which is a normal reaction and can continue to exercise. Just reduce the amount of exercise appropriately, don't overwork, do soothing and stretching movements after exercise, and take a hot bath to promote lactate metabolism, and the symptoms can be recovered.

In addition, hot compresses, physiotherapy, and acupuncture can also be applied to sore local muscles**, which can promote blood circulation, improve metabolism, and accelerate the relief and recovery of muscle soreness. In particular, when combined with a massage, it can better eliminate delayed muscle soreness and promote its return to normal. If you want to continue exercising, you can switch from anaerobic to aerobic exercise, which will also reduce muscle soreness.

It is normal for the body to ache after exercise, and it is normal for the body to experience this condition if you exercise a lot, especially for people who do not exercise regularly, and occasionally exercise too much, this situation is particularly obvious, if there is no problem of falling or sprain, there is no need to worry about the body will recover naturally. It is recommended that you exercise more often.

The main cause of muscle soreness after exercise is lactic acid accumulation. When the human body exercises too much or after anaerobic exercise, the body will be deprived of oxygen, and muscle glycogen will produce a substance, lactic acid, due to lack of oxygen, which is the main culprit of muscle soreness. The way to remove lactic acid is to increase oxygen and speed up metabolism on the one hand, and to drink more water and promote urination on the other hand.

Of course, there may be mild muscle damage after strenuous exercise, which will also cause muscle soreness, in this case, it is necessary to massage and relax the muscles appropriately, so as to relieve muscle soreness.

Strenuous exercise puts the muscles in a state of hypoxia, resulting in soreness, which is a very common physiological reaction.

Autumn is coming, the temperature is suitable for exercise, many people like to run at night and run in the morning when autumn comes, this kind of exercise has many benefits for the body, but many people find that the body will be sore after exercise, and feel that daily action is inconvenient, some people suspect that the body aches are caused by muscle strain, in fact, this is a normal phenomenon, not the body muscle strain caused by body soreness, but after strenuous exercise, the human muscle will release a lactic acid, which will accumulate in the muscles after strenuous exerciseIf you do some moderate warm-up exercises before exercising, pay attention to the rhythm of exercise during exercise, do not stop resting immediately after exercise, give the body some light massage, take a hot bath, then the body soreness symptoms will be relieved, if there is no exercise for a long time, suddenly a strenuous exercise, the body will be sore, in this case, there is no need to panic, just pay attention to the intensity of exercise, moderate exercise, and it will recover naturally in a few days. <>

1. Body aches after strenuous exercise is a normal reaction of the body.

In order to increase the muscle capacity of the body for a long time, people can obtain it through strenuous exercise, but if they suddenly exercise after a long time of inactivity, then the body will have muscle soreness after the physical strength disappears, which is actually a normal reaction, if the pain disappears immediately after exercise, this is a kind of acute muscle soreness, and the other is not exercising for a long time, after sudden exercise, after a few hours or a night of rest, the body is still very tired and weak. The muscles may even become stiff and spasm, and the pain will be felt after 2 to 3 days of slow disappearance, which is a delayed muscle soreness, and it is also a kind of fatigue and soreness in the muscles, which indicates that the person needs to get immediate rest for relief. <>

2. How do you know if muscle soreness is normal or muscle strain?

When many people find muscle soreness after exercise, there is no way to judge whether they belong to the muscle soreness caused by the accumulation of lactic acid after exercise, or the muscle soreness caused by accidentally straining the muscles during exercise, in fact, it is also very easy to distinguish, muscle strain and muscle soreness are different, muscle strain will lead to large-scale pathological changes in skeletal muscle, and you will feel severe pain during exercise, unlike muscle soreness, which is not easy to distinguish, there is a very simple way to distinguish, That is, you can determine whether it is a strain or soreness by stretching the muscle, and if the muscle feels more painful after stretching, then it is a muscle strain. <>

It can be seen from the above points that general pain is a normal physiological reaction after strenuous exercise, and only needs more rest to recover.

It may be a muscle group that is overexercised, causing body aches, or in severe cases, a muscle strain. It is recommended not to rest immediately after exercise, do some relaxation exercises, which is conducive to improving pain, and you can also take a hot bath after exercise.

It should be caused by a long period of inactivity, you can stretch your body joints more before exercising, and do some light exercises before running, so as to avoid the occurrence of body pain after strenuous exercise.

It may be due to poor physical fitness, it may be due to the intensity of exercise, it may be due to not doing a good warm-up exercise before exercise, or it may be caused by osteoporosis.

The causes of body pain after strenuous exercise are pain caused by excessive muscle stretching and systemic pain caused by lactic acid accumulation.

The cells in the body need to be metabolized, and after metabolism, some products will appear, and these products will cause muscle pain.

People who don't exercise regularly often experience muscle soreness when they suddenly increase the amount of exercise. Some people who do not warm up well before exercising may also suffer from muscle strain due to strenuous exercise, resulting in muscle soreness. When muscle soreness occurs, it is often painful to feel incapacitated.

So, is there any way to get a quick relief?

1.Relaxation exercises

Relaxation exercises after high-intensity training can speed up the elimination of lactic acid.

2.Rest

Rest can slow down the phenomenon of muscle soreness, and can slowly promote blood circulation, can accelerate the elimination of metabolites, and can eliminate the supply and repair of nutrients in the sore muscles, so that it can return to normal.

3.Static stretching

Stretching muscles accelerates muscle relaxation and antagonist muscle relief, aiding in the recovery of spasmodic muscles. Perform a static stretch exercise on a sore area, hold the stretch for 2 minutes, then rest for 1 minute, repeat, and do this stretching exercise several times a day to help relieve spasticity.

4.Pat massage

Massage relieves muscle tension and promotes blood circulation in the muscles, thereby speeding up the excretion of lactic acid. Massage the sore area to relax the muscles, help to repair the injury and relieve spasms.

5.Warm compresses

It is the most effective way to apply a warm compress to the sore local muscles, which can promote blood circulation, improve metabolism, and accelerate the relief and recovery of muscle soreness, especially with light stretching exercises or massage, which will accelerate the elimination of delayed muscle soreness and promote its return to normal.

6.Nutritional supplementation

Lactic acid can be neutralized by supplementing some alkaline drinks or eating some vegetables and fruits during or after exercise. Acidic, accelerates lactate elimination.

7.Bathing

Bathing is the easiest method, such as bathing in weak alkaline warm water can speed up the body's metabolism and reduce the concentration of lactate in the body, but the bathing time should not be too long, generally 30 minutes is appropriate.

If you have muscle soreness after exercising, you can take the seven ways to relieve it above, and use a hot bubble bath to not only remove fatigue, but also reduce muscle soreness. Of course, if you can warm up well before exercising, exercise moderately, not fast or slow, this can also effectively prevent the appearance of muscle soreness.