Outdoor tips How to relieve muscle pain after outdoor exercise

When you first start exercising, you should gradually increase the amount of exercise from small to large. In addition, it is necessary to make adequate preparations for each exercise, and it is recommended to do some stretching or finishing exercises for muscle relaxation after the exercise;

The easiest way to relieve muscle soreness after exercise is to get plenty of rest. Relaxation and rest can help the body's cellular metabolites to be excreted from the body, and the nutrients can be fully delivered to the damaged areas for repair.

I think you can do stretching activities, and if you want to prevent it, you need to warm up in advance, so that you can get a good relief.

Summer is the most suitable season for exercise, and during this season, many people go out of the house to choose an exercise method that suits them and detoxify their fitness. Many people who participate in a workout find that muscle soreness often does not 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 usually occurs 24 hours after a workout, is called delayed muscle soreness in sports medicine. 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, and most people believe that muscle overuse can cause muscle soreness due to the following reasons:

1. Muscle tension and elasticity'A sharp increase can cause physical damage to the structural components of muscles.

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.

Prevention and treatment of muscle soreness after exercise

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.

How to quickly relieve muscle soreness after exercise.

1. After excessive exercise, the muscle fascia will be inflated or squeezed, resulting in soreness and discomfort.

2. After exercise, you can use foam rollers and fascia guns to massage and relax the muscles.

3. The principle of fascia gun is to act on the deep muscle and soft tissues through rapid and continuous mechanical vibration, so as to relieve tissue adhesion and overexcitation, decompose inflammatory products and promote metabolism.

After strenuous exercise, you can massage your own muscles, or use a fascia gun to unblock the meridians, which can relieve muscle pain.

Don't sit down immediately after strenuous exercise, move your limbs and do some relaxation exercises to relieve muscle soreness.

After strenuous exercise, it is easy to cause muscle strain, you can properly warm up the exercise, move a little, can not sit down or lie down immediately to rest, but also timely muscle massage to reduce muscle soreness.

You can massage the local muscles, warm compresses, and apply topical voltarin ointment to the sore muscles, if it hurts, it is best to choose physiotherapy, such as local baking electricity, which can promote lactate metabolism.

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.

Many people know that if they don't exercise regularly, when they do, they will have back pain after that. This is medically known as 'delayed onset muscle soreness.'"It is estimated that most people have such an experience: they usually do not have a fixed exercise habit, once they start to go to the gym or do intense exercise, they will wake up in pain the next day, and their whole body will be sore.

1.Local warm-up

When warming up, you need to relax your whole body, and you can strengthen the parts that will be used a lot, for example, if you want to go to the gym to exercise your arms, then when you do warm-up exercises, strengthen the relaxation of your hands.

Doing so prepares the body and makes it less likely to get hurt.

2.Be sure to do what you can

There is no such thing as a "standard" for sports, but it must not be "greedy". In other words, when you're hooked on running, don't overdo it just because you're feeling "cool". Everyone's health status and tolerance are different, and only by gradually exercising their physical functions can we achieve the meaning of exercise healthily and effectively.

If it is "excessive", it is beyond the range of muscles to bear, which will not only cause soreness the next day, but may also cause strain during exercise.

3.Exercise evenly

It is a good way to balance the exercise for different positions of the body, especially if there is weight training, to avoid concentrating on specific parts for a long time, once it exceeds the amount of exercise that your body muscles can bear, it is easy to cause muscle soreness.

4.Don't stop immediately after exercising

At the end of exercise, in addition to general breathing adjustments, body relaxation and other actions, the most easily overlooked is muscle stretching - that is, stretching. Stretching is not exclusive to dancers, it is an important movement for the average person to relax and prevent the muscles from being overfocused. For exercises that use a lot of leg strength, such as jogging, you must remember to stretch, otherwise your muscles will easily get sore the next day.

5.Supplemental nutrition

Vitamin C can promote connective tissue. An important function is collagen synthesis, which allows injured tissues or damaged muscles to recover quickly. Moreover, people who exercise regularly need to supplement vitamins and electrolytes more than the average person, because adequate vitamins can improve the effectiveness of exercise, and will also help repair muscles and rest the body.

In fact, life lies in sports, exercise must be done within one's ability, can not be achieved overnight, usually sitting in the office motionless people, don't think about running down 5 kilometers from tomorrow, this will definitely damage their body, the gains outweigh the losses. Everyone must persevere in order to achieve the desired effect!