What to rub after a workout when muscles are tired and sore.

Analysis: Hello, according to the symptoms you described, it is normal for your condition to be a muscle ache after exercise. This soreness, which generally occurs 24 hours after a workout, is known in sports medicine as delayed muscle soreness.

The soreness peaks 24-72 hours after the workout and is largely gone after 5-7 days.

Advice: It is recommended not to take medication, and you can soak it in warm water after exercising to reduce muscle soreness. Topical rubbing of oil, paste, or rubbing agent may also reduce pain.

If the pain is obvious, it is commonly used to provide antipyretic and analgesic paracetalis, and sustained-release preparations of ibuprofen can also be used, such as Fenpide or Daya Fink. It can also be used to take a hot bath, soak the feet, etc., which can increase the effect of drugs to relieve pain and reduce muscle soreness.

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.

Muscle soreness often doesn't appear immediately after a workout, but on the second or third day and lasts for 2-3 days before gradually subsided. If muscle soreness is due to the accumulation of lactic acid during exercise, then how can it occur after the next day, when it should peak during or immediately after exercise? What causes this muscle soreness?

What can be done to mitigate or prevent it?

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 overuse of muscles can cause muscle soreness due to the following reasons:

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

Muscle fatigue and muscle soreness can be relieved by taking a hot bath, and stretching will be better. Generally, muscle soreness and fatigue appear during the recovery period of fitness, and decisive time will naturally disappear.

After the body recovers, you can do stretching exercises, and then take a warm shower, which can prevent muscle soreness!

After a workout, there are usually three things to do to speed up physical recovery.

First, taking vitamin C immediately after a workout can prevent (or relieve) muscle soreness. I won't talk about the principle, everyone knows that it has this effect.

Second, taking a hot bath and soaking in hot water for 20 minutes can help the muscles relax completely, which in turn shortens the recovery process. For example, after going to the gym to train strength, if you don't take a hot bath, you may feel your muscles soreness every other day, but if you soak in a hot bath for a while, you can immediately feel your muscles very relaxed, and after a good night's sleep, you can feel muscle soreness, and you will get better on the third day. So, taking a hot bath helps the muscles relax and can shorten the recovery process.

Third, supplement nutrition, in addition to ensuring that you can get enough nutrients from your normal diet, it is best to eat some high-protein foods after exercise, and also supplement with some multivitamins + minerals, and fish oil. Recovery and improvement of physical strength will only be possible if nutrition is guaranteed.

One thing I have to say is that when I was studying in the UK, there were vibrating massagers in the gym there, and this thing was very good. The muscles will be very stiff after strength training, and shaking the massager for a while can prevent muscle stiffness and help the muscles relax, and the effect is immediate. After doing this, go for a hot bath, the effect is even better.

In addition, it is to ensure adequate sleep, and the importance of sleep is needless to say, right?

Make it a habit to breathe deeply, exercise in the morning, don't need to run as fast as you want, but be sure to stick to drinking less

Warm water is effective for sore areas when bathing!

Massage your muscles or take a hot bath, then go to sleep.

Why do I feel muscle soreness after exercising?

The treatment of muscle soreness after exercise is rest, and physical means.

Rest after exercise includes two forms: resting rest and active rest. Resting at rest is to keep the body relatively inactive after exercise, so as to promote the recovery of physical functions and eliminate fatigue as soon as possible. Lie still, rest, sleep, listen**.

Active rest refers to the use of some light activities after exercise to achieve the purpose of eliminating fatigue, such as after a long time of slow walking, lower limb fatigue, you can do some light exercises; After pull-ups, upper limb fatigue can be done with some jogging with light exercises.

The methods of physical means are;

Massage, improve the blood circulation of tissues and the whole body, accelerate the elimination of lactic acid, relax the stretched muscles, eliminate fatigue, due to the acceleration of blood circulation, so that the oxygen and nutrients needed by the muscles can be replenished in time, promote the absorption and excretion of metabolites such as lactic acid, and improve the exercise capacity of the muscles.

Hydrotherapy, soaking in warm water, sauna and steam bath are very beneficial for relaxing muscles, improving blood circulation and metabolites. In the appropriate temperature environment, it can produce internal heat effect in the deep layer, the capillaries of the whole body are dilated, and the body sweats a lot, which is conducive to the discharge of various lactic acid substances in the body.

Stretching the muscles can help the body quickly eliminate creatine, and adequate sleep and reasonable rest are the best ways to relieve soreness.

That's when you're overloaded. Nothing is a big deal. Just knead properly.

Just relax. Don't let the muscles harden. After each exercise.

Pull down the ligaments properly. There are benefits. Stick to the same or even more than you are exercising every day.

It won't hurt in a few days. Remember to stick to it. It doesn't hurt for four or five days at most.

Muscle soreness after exercise is generally caused by creatine, which can be applied with a warm compress.

1 Massage. For example, foam rollers.

2 Soak in ice water. It is popular abroad.

3. Exercise with a small amount of exercise to excrete acid. For example, acid removal and slow foaming.

There are generally two simple and convenient ways to eliminate and relieve muscle soreness after exercise:

The first way is to do aerobic exercise after muscle soreness. Doing 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 is to do an effective stretch after a sore muscle. 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.

Massage your legs properly after exercise.

Pay attention to rest, do not exercise excessively, and do stretching, massage, and hot compresses on sore areas. Usually take more vitamin C and vitamin E, and eat more dark green vegetables, rapeseed oil, whole grains, and nuts in the diet to supplement biotics and calcium. Soak in warm water after a workout to reduce muscle soreness.

Do exercise in moderation, look for gradual every day, and don't exercise excessively, otherwise the body will always be sore.