If you haven t exercised for a long time and suddenly have sore muscles after a high intensity exerc

Everyone should know that after a long time of not exercising, suddenly after a high-intensity exercise, you will feel muscle soreness, so how should we quickly relieve the feeling of muscle soreness? There are many ways to do this, but we need to pay attention to the fact that we have to adapt slowly, so that we can adapt to high-intensity exercise more often.

So after muscle soreness, we actually have many ways to relieve the soreness. The first way is to increase the sense of exercise and keep our body at a relatively competitive level, which can reduce the feeling of soreness to a large extent. In this way, we can become healthier and more energetic, and the second way is that we can't suddenly increase the amount of exercise all at once, otherwise there will be a lot of sports strains and soreness.

The third way is the soreness that occurs after strenuous exercise, which many people think is. Due to the accumulation of lactic acid, but many people know that such muscle tissue causes a small feeling of sadness, in fact, you can take some oral anti-inflammatory drugs, such as Dafen, Lesong and Voltarin, etc., which can have a strong relieving effect on our symptoms. The fourth way is that if you are still very sore, we can do physiotherapy, such as a hot compress or a hot bath.

In the case of trauma, warm compresses should not be applied throughout the day, as this will give us a good sense of comfort and a strong relief effect.

All in all, after a long period of not exercising, a sudden workout can really make us feel very uncomfortable. It is precisely because of this that we should be even more. Adapt better to this situation, no matter what, only after our body adapts to this situation, we can live better, so that our muscles can feel less sore.

1.Drink plenty of vitamin C-rich beverages, which helps the body quickly excrete excess lactic acid.

2.Massage, preferably a full-body massage, relaxes the muscles and body.

3.After the massage, stretching exercises such as yoga and stretching exercises can be done appropriately.

4.Take a hot bath to soothe your body and mind. And get a good rest.

1. You can apply hot compresses to muscles or shower to relieve soreness;

2. If there is a slight strain, you can apply ice first, and then hot compress within 24 hours to relieve the soreness;

3. Through health massage or the use of fascia gun, promote blood circulation, eliminate the accumulation of lactic acid, and relieve soreness.

Ask a personal therapist to massage your sore muscles, followed by a hot bath to relieve tension and stress in your muscles.

You can apply a plaster to the sore muscles, or you can massage it to relax the muscles and relieve the soreness.

Massage slowly clockwise, while you can also soak your feet in hot water, can also relieve the symptoms of sore legs. You can go to the hospital for acupuncture**, and if appropriate, take oral medication to relieve pain, and the soreness can be relieved in 3-5 days, without special **.

First, relax your legs, straighten your legs and press your legs with your hands clasped. Secondly, applying a warm compress to the sore area can relieve muscle fatigue. Finally, you can also apply a cold compress to the sore area, which can allow the muscles to recover quickly and relieve the soreness.

It should be massaged because it relieves the muscles and can quickly relieve the soreness.

The best thing to do is to do some stretching or go for a jog, which can relieve the muscle soreness to some extent.

As we all know, everything will produce heat and electric ions after rubbing, and our muscles are the same, in the process of exercise, muscles and fascia, joints and ligaments, muscle fibers and muscle fibers are rubbing to do work.

While muscles produce strength, there are also many metabolites, such as lactic acid, free radicals, etc. For example, damage to some muscle fibers and connective tissue abnormalities can also cause a soreness reaction. After exercise, metabolites are not eliminated in time, resulting in muscle soreness.

The anaerobic decomposition of glycogen during exercise will produce lactic acid, and in the process of muscle work, lactic acid accumulation will bring a burning sensation to the muscles, a small amount of lactic acid can be easily digested by the tissue, and when the intensity of exercise increases, lactic acid will be produced faster than its ability to digest it, resulting in soreness and fatigue.

The soreness usually begins to be felt slowly around 24 to 72 hours after exercise, often after a heavy amount of exercise, especially after starting a new sport, changing athletic program, or suddenly increasing the intensity of exercise.

When a person performs strenuous exercise, the decomposition of muscle glycogen accelerates, oxygen consumption increases, and the muscle is temporarily in a state of relative hypoxia, at which time muscle glycogen can be converted into lactic acid through pyruvate and accumulated in the muscle. Muscles that accumulate lactic acid contract, squeezing blood vessels, causing poor blood flow and a feeling of muscle soreness.

This type of muscle injury is when we suddenly increase the amount of exercise, and muscle contractions cause tiny tears in the muscles and nearby connective tissue. Usually, this slight tear is not enough to cause pain, and it is the repair process that really makes us feel sore.

Especially for beginners, don't try to push the limits as soon as you come up. Gradually increasing the volume and intensity of training can reduce post-workout pain or keep it within a tolerable range, making training more sustainable.

Delayed onset muscle soreness is accompanied by muscle swelling and a short-term decrease in proprioceptive ability. As the body recovers, in order to adapt to the requirements of the next exercise of the same intensity, the physical fitness is improved.

Life lies in exercise, and with the right way of exercise, reasonable nutrition can better improve exercise ability and exercise effect, and enjoy the health and happiness brought by exercise!

There should be some stretching exercises, and a massage of the legs should also be done to relieve this soreness.

After strenuous exercise, you must adjust your mentality, sit down slowly, and then pat your legs, and it will slowly ease.

You can do slow exercise, so that you can solve this feeling, and you can't rest immediately after strenuous exercise.

After strenuous exercise, the muscles are always sore, how can this feeling be relieved Yes, if you participate in strenuous exercise, this record is indeed very sore, how to relieve this feeling Then you have to brush, give yourself a proper massage, and relieve this muscle Well, that is, the massage technique can be relieved.

In fact, after strenuous exercise, it is normal for muscles to feel pain, which can be relieved in a few days.

Lactic acid will be produced after strenuous exercise, and if you feel sore, you should generally rub it more and rest for a while.

1.Maybe you're not getting enough preparation activity, or you're exercising lessMaybe you run too fast, anaerobic breathing is more intense, and a lot of lactic acid is produced in the muscles, so there is a sense of soreness, if others run slowly, aerobic breathing will be more, and the recovery will be faster.

3.It may be that you have not done a good job of relaxation activities after exercise, and exercises such as patting your legs are necessary, because they can accelerate the decomposition and transfer of lactic acid, which is conducive to reducing soreness.

4.After exercise, you can adjust the acid-base balance in the body through food, such as alkaline foods include vegetables, fruits, dairy, soybeans and mushroom foods, if you want to recover as soon as possible, don't eat too much meat and fish.

5.It is said that a moderate amount of exercise, that is, aerobic exercise, helps reduce fatigue and you can jog.

Hope it helps.

No problem, soreness is normal. It means that you rarely exercise, and sudden intense exercise will be like this, shake more when you are fine, relax and relax, and you can also push with safflower oil, which invigorates the blood.

Long-term running training often bothers people with muscle soreness caused by the previous day's training, so it is important to know how to recover quickly to not only prevent injuries, but also improve the effectiveness of training!

You can massage and then sweat and soak in a hot bath to promote the excretion of creatine produced in the muscles!