What causes arm pain after a workout?

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!

In general, there are two possibilities:

The warm-up was not sufficient, and the method, posture, and strength were also certain factors, and sometimes when I did the arm curl with a dumbbell, the bone on one side of my left forearm hurt a little.

Arm pain is caused by muscle tension, and eight movements to resolve arm pain.

How to relieve arm soreness after exercise, we still have some things to pay attention to when warming up, exercise can also help us get rid of fat, insisting on exercise may also grow taller, exercise is conducive to enhancing our physical fitness, and I will see how to relieve arm soreness after exercise.

1. Massage

Excessive exercise can easily lead to excessive muscle tension, and this tension can easily lead to the appearance of soreness, so the symptoms of muscle soreness can be relieved by massaging the tense muscles. For the massage of the arm muscles, you can press the sore area with the palm of your hand, and then rub it counterclockwise for about 15 minutes, and continue to do it for a few days to make the muscle soreness subside.

2. Hot compress

Hot compress** has the ability to dilate blood vessels, improve local blood circulation, promote the absorption of inflammation and congestion, and relieve muscle spasm, so if unreasonable exercise causes muscle soreness, hot compress treatment can be applied to the sore area, which is conducive to the relief of symptoms. Generally, hot towels, warm water bags, etc. can be used for hot compress operation, and Chinese herbal medicine can also be added to the hot compress, the effect will be better!

3. Drugs**

Drugs are mainly divided into oral drugs** and external drugs**, oral drugs are mainly analgesic and anti-inflammatory drugs, such as aspirin, ibuprofen, etc., but drugs** are mostly suitable for muscle soreness caused by colds or other physical discomforts, and because there are relatively many side effects of analgesic and anti-inflammatory drugs, it is best to consult a doctor before using drugs, and do not abuse them by yourself when using drugs. The external drugs are mainly plasters, the main effect of plasters is to relax menstruation and activate blood, and it is suitable for muscle soreness caused by colds or exercise, and it is relatively rare.

4. Reduce activity

Muscle soreness is mostly caused by unreasonable exercise, and if the amount of exercise increases suddenly in a short period of time, it can easily lead to the accumulation of lactic acid, muscle fatigue and muscle fiber tearing. This kind of injury requires a certain amount of time to recover, so when muscle soreness occurs, it is usually not recommended to continue exercising for a few days, at this time, the body should be given enough rest to relieve the corresponding symptoms, so that the muscle state can be restored to the original state.

There are many ways to relieve arm soreness after exercise. You can do hot compresses, relax properly, do massages, and reduce the amount of exercise.

In the process of fitness, there will be a lot of exercise, and muscle soreness will occur later. In the process of exercise, the human body needs aerobic metabolism, but some of them are anaerobic metabolism when they break for a long time because of the large amount of exercise, and when the aerobic metabolism is insufficient. Muscle cells produce lactic acid, a special substance, during anaerobic metabolism, and muscle soreness occurs.

If you are not healthy for a long time, you will have muscle damage and scarring, which is not conducive to fitness.

Trivia about muscle soreness after exercise.

Normal muscle soreness: Muscle fiber tearing and restructuring is the process of muscle self-repair, which will produce a large amount of lactic acid in the body, and the accumulation of lactic acid will cause muscle soreness. This phenomenon is a good performance, and it is important to be aware of it if you have a training injury!

I'm the same way, I haven't exercised much for a long time, and after suddenly exercising, my muscles were soft at that time, and it hurt a lot the next day!

It's too aggressive, and the muscles are anaerobic.

Sore arms after a workout is normal and nothing to worry about.

Causes of muscle soreness: Excessive exercise is caused by anaerobic respiration in your muscles that produce lactic acid, which is produced by your muscles and enters the bloodstream and is transported to the liver to resynthesize glucose. Therefore, after rapid and vigorous continuous exercise, there will be a feeling of muscle soreness, which comes from the accumulation of lactic acid.

Muscle Sore Solution:

1. Massage and relax the muscles, so that the blood containing lactic acid can circulate quickly, transport it to the liver, and resynthesize the glucose, so that the soreness will naturally be reduced earlier.

2 Exercises that stretch the 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.

3 Topical warming and rubbing of medication. Soaking in warm water after a workout can reduce muscle soreness. Topical rubbing of oil, paste, or rubbing agent may also reduce pain.

Often do not exercise, sudden exercise or sudden weight-bearing exercise will appear such a situation, it is a positive phenomenon, this is the process that the exerciser must go through, if it is a severe pain, you have to rest, may muscle strain.

Lactic acid gathers, but it's good to practice for a few days, and it's okay to start working out.

1. The amount of exercise is too large, which can be adjusted appropriately; 2. Physical therapy, which is conducive to recovery; 3. Take analgesics such as Fenpidex to promote recovery.

Eat small, frequent meals, eat only protein, ensure 8 hours of sleep a day, and take a proper rest at noon. Apply a hot towel to the sore area before going to bed. Don't exercise too much, otherwise, it will be ineffective and hurtful.

Soreness is normal, and the key to recovery is rest. Good luck!

Shake and shake and relax your muscles. Whisk with a hot towel

Hehe, it's normal to hurt. Muscles will increase or become stronger.

Just rest for a few days, and do more relaxation and massage.