Why do I feel discomfort and muscle aches after running, and how to deal with them?

<> muscle soreness caused by exercise is a very common injury experience for people who participate in sports. In general, exercise-induced muscle soreness can be divided into acute muscle soreness and chronic (delayed muscle soreness). Acute muscle soreness is different from muscle strain, but refers to the soreness caused by temporary muscle ischemia, which occurs only when the muscles are subjected to intense or long-term muscle activity, and disappears as soon as the muscle activity is over.

Many runners complain of headaches after running, which may be due to dehydration or the sequelae of exercise, especially in hot weather. Others reported muscle soreness after a run, especially after a long or fast run. How to deal with these problems, let's find out together!

1. Ice water bath.

Some long-distance runners can use ice water baths to reduce muscle soreness. Ice water baths are cold water baths with ice cubes, which can effectively reduce inflammation and soreness, because ice water baths are more effective than ice packs, freezing the whole body in one go rather than topically. If you don't have the conditions to take an ice bath, you can try applying an ice pack to your sore joints.

2. Eat after exercise.

After a long run or strenuous workout, don't wait too long to eat. Studies have shown that muscles are most likely to repair liver glucose, which is stored glucose, within 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle hardening or soreness.

The most appropriate food intake, according to scientific research, should be foods containing 1 gram of protein to 3 grams of carbohydrates.

3. Replenish water.

Make sure to hydrate enough after your run, especially during the summer months. Drinking water after a run is also enough to replenish the water lost by the body, but professional runners prefer to drink drinks that help the body recover, such as chocolate milk, coconut water, etc. Ordinary people can judge whether the water is enough by urine, if the urine is dark yellow, it means that you need to continue to drink water, and the normal color should be light lemon.

The general public's belief that muscle soreness is caused by lactic acid buildup is incorrect. Delayed onset muscle soreness is predisposed to occur when muscles are used or trained infrequently, and sudden intense or excessively repetitive activities occur. If there is muscle soreness, you should rest and physical, and do not overdo it, otherwise it is easy to cause more serious injuries.

What to do about muscle pain after running? Teach you 6 movements that can effectively relieve muscle pain.

Many people will have this phenomenon, that is, if they do not exercise for a long time, if they suddenly run and exercise, they will feel sore the next day, which is actually delayed muscle soreness.

To put it simply, your body is not used to engaging in a certain physical activity, which causes muscle pain, which usually appears 12 hours after physical activity and lasts for 5-7 days.

The main reasons for this phenomenon are:

1. Your body is not very used to this activity.

In other words, you haven't exercised for a long time, and your body muscles are in a lazy state, so as long as you move a little bit, the muscles are a little uncomfortable, and there will be soreness.

2. Exercise more than your load.

Everyone's physique is different, some people can run thousands of meters at a time, and some people start to get tired after running a few hundred meters, which is mainly related to personal physical fitness.

Therefore, the amount of running should be set according to your own situation, you can't become fat by eating a bite, you have to eat a bite at a time, running is the same, you must exercise within your ability to get the effect of fitness.

If you exceed your load, not only will your whole body ache, but it will also cause other physical diseases, which will be counterproductive.

But then again, there are ways to avoid delayed muscle soreness.

First of all, we can do some warm-up exercises before runningThis will awaken the muscles of the whole body and prepare the body for exercise.

The second is to run step by step. Occasional running will always make you uncomfortable, if a little activity, you feel sore, it can only mean that you have a sub-healthy state, you have to make a running plan for yourself. Exercise more, and your muscles will gradually get used to this intensity.

Thirdly, after exercise, you can properly supplement vitamins and drink plenty of water. While replenishing water, it also adds nutrients to the body, which is conducive to the next exercise.

If you haven't exercised for a long time, it's normal to have body aches at the beginning of running, and if you keep exercising, it may be that the intensity of the exercise the day before was too high, resulting in muscle strain.

If you start exercising, it's because you don't exercise for a long time, so your body won't be able to stand it and you will feel sore, which is normal, and we have to exercise gradually.

It's normal to start feeling sore when you run, because the body is not used to exercising suddenly, and it usually lasts for a few more days and the situation disappears.

It's normal to start feeling sore when you run, and the soreness will disappear after a few days of running.

This situation shows that the body is sub-healthy, and it is still necessary to pay more attention to exercise.

It means that I haven't been running for a long time, and suddenly my running body can't adapt to it.

Don't panic when you encounter such a phenomenon, because everyone is like that.

It may be that our kidneys are not good, which causes the body to ache when we start running.

This is a very normal phenomenon and will be fine in two days.

Lactic acid is metabolized after exercise, and exercise causes microscopic damage to muscle tissue.

Principle: Lactic acid is an intermediate product produced due to the metabolism of glucose in the body during exercise. Due to relatively excessive exercise, the lack of oxygen** leads to anaerobic metabolism, which leads to the formation of a large amount of lactic acid, an excess product, in the body.

Lactic acid buildup can cause local muscle soreness.

Method: Generally produced lactic acid accumulation, if you want to accelerate the excretion of lactic acid, one is continuous aerobic exercise (such as jogging) to promote lactic acid with the metabolism of energy to accelerate the excretion of lactic acid, and the other is to use hot water fumigation (such as sauna and the like) can also achieve the purpose of accelerating lactic acid excretion (the main way to eliminate lactic acid is oxidation, then it is necessary to properly accelerate blood circulation and provide sufficient oxygen to the tissues).

Prevention: If you are doing physical fitness, it is best to do it gradually, and if you are exercising, aerobic exercise is recommended.

What to do about muscle pain after running? Teach you 6 movements that can effectively relieve muscle pain.

Analysis: If you have body aches, it is likely that it is the cause of recent overwork, and it may also be the cause of poor blood circulation. If you've been exercising a lot lately, this can happen too.

Suggestion: You should rest more and do not take baths and massages to relieve symptoms.

This is normal. After strenuous exercise, the muscles produce creatine, which is deposited in the muscle tissue, so it will be sore the next day.

1. Pat and massage.

Pat and massage the sore area to relax the muscles, promote blood circulation, help muscle damage repair and spasm relief.

2. Local hot compress.

Hot compresses are one of the most effective ways to apply warm compresses to sore local muscles, which can promote blood circulation, speed up metabolism, and accelerate the relief and recovery of muscle soreness, especially with light stretching exercises or massage, which will more effectively accelerate the elimination of delayed muscle soreness and promote its return to normal.

It is normal to have muscle soreness after exercise, due to the lack of exercise, the soreness is because a large amount of lactic acid is produced after exercise, and the accumulated lactic acid exceeds the body's ability to consume lactic acid, and lactic acid clogs the blood vessels causing soreness and discomfort. Rest for 3 to 5 days usually to get better. If you continue to do some aerobic exercise without rest, the decomposition of the accumulated lactic acid will be accelerated, and the soreness will be reduced.

Here's how to mitigate it:

1. Arrange the time for exercise reasonably.

2. Local warming and rubbing of drugs.

3. Stretching muscles can reduce soreness.

4. Do a good job of preparing for and organizing activities during exercise.

It's like this when you start running, don't rush it, take it step by step, and gradually increase the amount.

I started running at the beginning of May 2012, first on the playground, the first time I ran 3 laps of 1200m, and the next day I started to feel pain all over my body, and I was about to fall apart. After that, I basically went for a run every week, and the second time I ran 5 laps of 2000m, and after a few more 2000m runs in the following weeks, it was much better, basically nothing. Since July 2012, it has gradually increased to 4000-6000m, and on New Year's Day 2013, it ran 10000m.

Now I run 1-2 times a week, about 7km from the office after work on Wednesday, and about 17 laps to the playground on Saturday. It takes about 40 minutes to run each time. Now there is nothing at all. On the contrary, if you don't exercise every week, your bones will feel loose.

Therefore, it is normal to have muscle pain in the early stage, and it is recommended that you start not to exercise so much, and it is really tiring to run for half an hour every day, so as to prevent physical injury caused by excessive exercise. Run 2-3 times a week, the body should get enough rest after each run, gradually increase the amount of exercise, and slowly improve the body's adaptability.

Hope it helps.

Follow the scientific way of exercising.

You may be pushing too hard, but you should take it gradually.

Practice too the first day, step by step, 10 points on the first day, 15 points on the second day, and slowly add it

You definitely don't exercise much, you usually don't exercise much, exercise occasionally, plus the amount of exercise may be a little big, so it is normal to be sore, and it will be much better to promote blood circulation after exercising.

If you usually exercise less, you can't adapt to it all at once, but after a few days, you can slowly increase the amount of exercise.

Condition analysis: your menstrual regularity is irregular, your sudden pain, the most common thing is cold and hormone secretion irregularity, check the full set of rheumatism immunity, you can pay more attention to this period of time, feel sore, many are caused by lactate metabolism, lactate is the product of anaerobic respiration, maybe this situation can be good, if you have a blood routine report.

1. It is recommended to rest for 1-2 days first.

The feeling of soreness in the muscles indicates that the amount of exercise has exceeded the load of our body, and at this time, the body produces a large amount of lactic acid due to the strengthening of anaerobic metabolism, so the muscles appear sore. Therefore, when you feel soreness, it is recommended to rest for 1-2 days to give your body a time to relieve.

It is recommended to make a running plan according to your own situation, gradually increase the exercise time, and adhere to regular exercise.

2. When there is a feeling of soreness after running, you can massage or pat the soreness with your hands, which can accelerate blood circulation, thereby accelerating the discharge of lactic acid;

Stretching can help the body relax, and stretching the limbs after running can relieve the soreness caused by strenuous exercise;

Put the towel in hot water, wet and wring it out, and then place it on the soreness part for hot compress, which can promote blood circulation, thereby accelerating the decomposition of lactic acid, so as to eliminate the feeling of soreness;

After exercising, the lactic acid content in the body increases greatly, and at this time, you can eat a little alkaline food appropriately to neutralize the acid and alkali in the body and relieve the feeling of soreness.

3. Jogging is the real aerobic exercise, which can play the purpose of burning fat, if you run too fast, it is easy to lead to glycogen depletion in the body and hypoglycemia;

Warming up before running can make the body stretch and get the body into the state in advance, and doing warm-up exercises before running can reduce the damage to the joints caused by exercise.

Many people like to take a cold shower immediately after running, in fact, this practice is not right, because we will generate heat when running, so the pores will be in an open state, if you take a shower immediately at this time, it is easy to cause cold into the body and cause colds.

When running, our body will produce a lot of sweat, resulting in the loss of water in the body, so we need to replenish water in time after running, plain water and light salt water are good choices.

Around 4 p.m. and 5 p.m.

Generally, we don't have to eat dinner at this time, and at this time the plants have carried out a day of photosynthesis, the air is the freshest time of the day, and after a day of study and work, at this time our human body functions are relatively stable, more suitable for running.