How to prevent muscle soreness after a workout

1.Get Sleep Sleep is an important way to eliminate fatigue, and middle school students should get 8 hours of sleep a day. If you arrange training and tests with a relatively large amount of exercise in the month before the physical education exam, the sleep time should be appropriately extended, and attention should be paid to creating a quiet and well-ventilated sleeping environment.

2.Finishing Activities and Muscle Massage After exercising and feeling tired, be sure to stick to the finishing activities. Tidying up is a positive way of resting to restore calmness to the mind, muscles, and internal organs, and improve the efficiency of physical recovery.

Massaging muscles with pushing, kneading, pinching, pressing, pressing, patting, shaking and other techniques can make the capillaries in the muscles dilate and open, improve local blood circulation and nutrition, and accelerate the elimination of lactic acid, a waste product in muscle movement, so as to eliminate fatigue. 3.Warm bath Warm bath after exercise can accelerate blood circulation throughout the body, promote metabolism, accelerate the elimination of fatigue and the recovery of physical strength.

The water temperature of the warm bath should be 40, and the time of each session is generally 10 15 minutes, and the longest time is not more than 20 minutes. 4.Timely nutrition Proper nutrition is an important means to eliminate fatigue or prevent fatigue.

After exercise, calories, proteins, vitamins and inorganic salts should be replenished in time, and fatty foods are not easy to eat. In summer or when sweating a lot, salt and water should be replenished in time. Foods should be nutritious and easy to digest, and try to eat as many alkaline foods as possible such as fresh vegetables and fruits.

In fact, the easiest way is to massage the muscles with pushing, kneading, pinching, pressing, pressing, patting, shaking and other techniques to relieve a lot.

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. Do a good job of preparing for and organizing activities during exercise. Adequate preparation and tidying up can help prevent or reduce muscle soreness.

In order to reduce and recover the pain as soon as possible, the best way is to relax as much as possible after exercise, do not sit down or rest immediately after the exercise stops, but mainly relax by walking slowly and patting the parts with more movement, and the relaxation time is slightly longer, 10 minutes is appropriate! After exercising for half an hour, you can take a hot shower, the water is slightly hot, and you can rinse more parts of the exercise! At night, before going to bed, rub and pat the muscles to make the muscles completely relaxed before going to bed!

Try to take breaks so that the muscle soreness will recover in the shortest possible time! You can also rub your muscles with some Comfort before taking a hot shower

Do more stretching! This relaxes your muscles, reduces muscle fatigue and lowers lactate, which can reduce your muscle soreness!

It is very important to prepare for activities before exercising, so as to avoid body strain caused by inability to move, and then do not do too strenuous movements during exercise, step by step, so that the body has a full warm-up.

After exercising, do the tapping of the relevant muscles and relax on it

I have used a Thai boxing cream to quickly relieve the soreness and discomfort of the body, which is very good.

Excessive exercise will cause soreness, and you should pay more attention to your exercise amount, after all, excessive exercise is a burden on the body.

Many people will feel a little sore after exercising, especially people who don't like to exercise at ordinary times, and they will feel sore muscles if they exercise too much. So how can you relieve muscle soreness after exercise? And how to prevent muscle soreness.

Let me give you some tips.

1. Massage the muscles

Massaging sore muscles can also help reduce muscle tension and increase circulation, which can speed up recovery and shorten the duration of delayed onset muscle soreness. Hot baths are the same as massage, relaxing muscles and speeding up circulation, and the smoother the blood flow, the more oxygen and nutrients are pumped into the tissues, which can repair damaged muscles faster.

2. Slight stretching

Treatments for sore muscles include analgesics, light stretching, massage, hot baths, and hot and cold compresses. The effects of drugs are well known, and light stretching is effective because muscles tend to tense during recovery, which can worsen soreness, so slow, gentle stretching can reduce tension and relieve pain.

3. Hot and cold compresses

Hot and cold compresses can also be effective, as the name suggests, apply an ice pack to the sore area for 15 minutes, then apply a hot pack for another 15 minutes, then apply ice again, and keep repeating. Scientific studies have found that changes in hot and cold temperatures have a great effect on accelerating blood circulation and muscles**.

4. Relieve sore muscles during exercise

Everyone who works out has definitely felt that if you exercise the right way, you will continue to feel it in the future, and this is muscle soreness. "** is no muscle" seems to have become a law of fitness. As long as it's not a pain caused by a torn ligament or broken bone, but a sore muscle caused by effective fitness, this is a good thing, because it means that the muscles have been fully exercised and therefore need to repair themselves to reach a stronger state.

In fact, there are many reasons for muscle soreness after exercise, but it is generally because of the accumulation of lactic acid during exercise, which will lead to muscle soreness. Otherwise, you will feel muscle soreness the next day, and in severe cases, it will also endanger your health.

Many of our friends have very good exercise habits in life, of course, proper exercise can promote the health of all of us, but some friends often have muscle soreness after exercise, very uncomfortable, how to prevent muscle soreness after exercise? Let's take a look at how to prevent muscle soreness after exercise.

1. To prevent muscle soreness after exercise, active sugar can be reasonably supplemented.

Many of our friends will have muscle soreness after exercising in their lives, and at this time, we can appropriately supplement some active sugar, which is very good for helping us relieve muscle soreness after exercise. Fructose 1,6-bisphosphate (FDP), the main component of active sugar, is an intermediate product of sugar metabolism, which can directly provide energy for the cell membrane, reduce the damage of free radicals to the cell membrane, alleviate the disorder of ions inside and outside the cell membrane caused by training, effectively inhibit the rise of serum creatine kinase after exercise, eliminate fatigue, and reduce the occurrence of muscle soreness.

2. To prevent muscle soreness after exercise, you can prepare for and organize activities during exercise.

Of course, before exercising, we should do a good job of warm-up and stretching activities, which can also effectively prevent muscle soreness, and we must know that adequate preparation activities and reasonable organization of exercises can help prevent and reduce muscle soreness. Moreover, the preparation activities and finishing activities should be emphasized, the use of muscles in different projects is different, and every muscle involved in the training process must be fully active at these two stages, so especially for friends who are prone to muscle soreness after exercise, they should warm up before exercising and do some relaxation activities appropriately after exercise.

I believe that we all now have a general understanding of the good way to prevent muscle soreness after exercise in daily life, so especially for our friends who are prone to muscle soreness after exercise, we need to properly supplement some active sugar after exercise, in addition, do a good job of warm-up exercises and post-exercise finishing activities, which can prevent the appearance of muscle soreness.

Those that fight against gravity and those that fight against strong resistance tend to cause muscle soreness, and spinning bikes fall into the latter category. It's a normal reaction, but if you really don't want to have it, you can lower the intensity of your training.

After muscle soreness, we can reduce the pain by doing stretching exercises, applying ointments, applying ice, warm baths and saunas. However, all of the above methods can only provide temporary relief, and we should pay attention to the following points when exercising

1.Scientifically arrange the exercise load according to different physique and different health conditions, and don't blindly be strong;

2.When exercising, try to avoid concentrating on a certain part of the body for a long time, so as not to overburden the local muscles;

3.Prepare for the activity and pay attention to the local muscles that are about to be exercised more fully;

4.After exercise, it is necessary to pay attention to general relaxation exercises, and pay attention to muscle stretching and stretching exercises.

Muscle soreness is often caused by muscle injury, and as with other sports injuries, it is important to allow enough time for the damaged muscle**. If it is really unavoidable, after a training session that constitutes muscle soreness, it is necessary to give more.

I had a day or two off.

In addition, do not rush to the bathroom to take a shower as soon as you finish your workout, as it can easily affect the body's blood circulation and increase the burden on the heart. Steam baths and saunas, in particular, can easily cause dizziness, nausea and even heart rate failure if used immediately after training. So do some simple relaxation and stretching exercises after exercising, and be sure to wait for your heart rate to be below 120 beats per minute for 5-10 minutes and your body "cools" before taking a shower.