What happens when my muscles ache up a few days after running? How to deal with it?

What causes muscle soreness after a fitness workout? What to do? Many people wonder why they wake up with sore muscles after the first day of exercise, and what causes this?

Saipu Fitness Coach Training Base is here to explain to you why muscles are sore after exercise. 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. However, this kind of lactic acid produced by exercise is a normal phenomenon, and it only gives people a sore feeling.

Generally, if you don't continue to exercise, it will disappear automatically in about 5 days. If you continue to exercise, it will be eliminated in 2 to 3 days.

So what should you do if you have sore muscles after a fitness workout? Is there any solution? In this case, there are two options, one is to enjoy the soreness and the other is to eliminate and relieve the soreness.

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

There are generally two ways to eliminate and relieve muscle soreness after exercise.

The first method: aerobic exercise after muscle soreness. 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 and relieving muscle soreness after exercise.

The second method: effective stretching after muscle soreness. The principle of eliminating and relieving muscle soreness after exercise is to disperse the lactic acid that is gathered together and obstructing blood circulation, so as to eliminate and relieve local muscle soreness.

This type of muscle stretching requires the practitioner to understand how to stretch the muscles throughout the body.

Learn what causes muscle soreness after a fitness workout? I hope that the answers to the questions of Saipu Fitness Coach Training Base can satisfy you, and I also hope that you can find some professional fitness people to give you some professional guidance when exercising, so as to prevent irreparable injuries caused by your incorrect fitness habits. I hope fitness can bring health and happiness to everyone!

Muscle soreness is the production of a large amount of lactic acid by the muscles after a lot of exercise, which is normal and can be cured after a few days of rest.

You can take a hot bath after exercise to relieve muscle fatigue, such as acupuncture, massage, invigorating oil, safflower oil, external application, etc.

You can also take some drugs that invigorate blood and remove blood stasis, Panax notoginseng injury tablets, Panax notoginseng tablets, blood circulation and pain relief capsules, etc.

A few things to note when running:

1.Adjust the breathing rate when running, try to breathe through the nose without mouth, generally 3 steps, one exhale, 3 steps and one inhalation, you can count in the mind.

2..The speed should be moderate, running very fast at the beginning will speed up the consumption of oxygen, and the muscles should be used to it before accelerating.

3.Only at the final sprint can I use all my strength to rush over, so that I can exert all my physical strength.

4.Don't squat down immediately after running, walk slowly for 3-5 minutes to let your body relax.

Usually do some aerobic exercises such as sit-ups, leg presses, jogging, etc., in a planned and regular manner, stretching, strengthening muscles, and increasing lung capacity.

Key points: health and wellness ** calf muscle stretching, calf muscle soreness after running, a stretching action, 30 seconds simple and effective.

Key points: health and wellness ** calf muscle stretching, calf muscle soreness after running, a stretching action, 30 seconds simple and effective.

A few of the most basic post-run stretches.

Yes, it can be said that it does not affect at all.

How to relieve calf muscle soreness and speed up muscle recovery after running?

How to quickly relieve muscle soreness after exercise.

Professional coaches tell you that these four movements can quickly and effectively relieve muscle soreness after exercise.

You can use Thai Shengle massage, which is a special warm-up oil for Thai boxers, pre-game, sports, which can quickly relieve muscle soreness, muscle and bone sprains, and has a particularly good effect on rheumatic pain and bruises.

Immediately go to the big pharmacy to buy two boxes of "safflower oil" and come back, read the instruction manual carefully, and wipe and knead the safflower oil in an uncomfortable position in the body according to the requirements of the instruction manual.

Massage can relieve pain, there is no high and fast method, it is recommended that you massage, you can use high temperature and hot compresses appropriately, speed up metabolism, while paying attention to nutrition, pay attention to rest. Generally, two sorenesses last, which are the consequences of not exercising, are normal.

The soreness is caused by excessive use of muscles, there may be some slight muscle strain, it is recommended to take a good rest, and you can do some massage to help recovery. Of course, as a young person, I believe that the soreness will disappear soon. Hope it helps.

In the short term, it is generally massage + bath + adequate sleep; In the long run, you'll need to stick to endurance training to improve and store your stamina.

It is recommended to take a bath, take a bath with warm water of about 60 degrees, and do body stretching exercises after bathing can greatly reduce the soreness of body muscles.

It is estimated that you have muscle pain after exercising vigorously after not exercising for a long time, and it will be fine in a few days. It is recommended that you massage yourself, hot compresses and other methods are more appropriate, or find a massage parlor to do a massage, so that the recovery will be faster.