How to relieve muscle pain after exercise the fastest

The best way to eat more alkaline foods is to eat more alkaline foods, such as fresh vegetables and fruits, and eat less meat and seafood, because meat is acidic food, which will lead to more serious lactic acid accumulation and is not conducive to recovery. You can also take a hot bath, and if you have the conditions, you can take a sauna, which will be relieved.

Under normal circumstances, even if you don't take measures, you can recover on your own in three days, but if you haven't recovered for more than three days, it means that you have exercised too much.

Muscle soreness is considered to be an overdose. Exercising too much is not only not good for muscle growth. It also delays muscle growth.

You should exercise until your muscles feel swollen, and if you continue to do sore, it will be sore!

Many people will experience symptoms of muscle pain all over their body after strenuous exercise, and even a few days will not be relieved, so many people are worried about whether they have done something harmful to the body during strenuous exercise to cause this situation. And this soreness may last for a few days and cause you to feel uncomfortable, so how to quickly relieve muscle pain, so let's find out. <>

First of all, it is necessary to understand the causes of muscle strength and muscle pain after strenuous exercise, the first is that the tension and elasticity of the muscles increase dramatically after exercise, causing physical damage to the structural components of the muscles. Second, the increased blood circulation during exercise also increases the speed of metabolism, which leads to an increase in the toxicity of metabolic waste products to muscle tissue. The third is that the neuromodulation of the muscles is altered, which causes the muscles to spasm and cause pain.

It is also possible that if you do not exercise for a long time, and suddenly you exercise vigorously, your muscles will change in some way because you don't adapt, and you will feel pain. In short, muscle pain after exercise is a relatively common phenomenon, and if the condition is severe, it is necessary to go to the hospital for medical treatment. <>

And how to quickly relieve muscle pain, the first thing is to rest immediately, rest can relieve the soreness, and slowly promote blood circulation, eliminate the supply and repair of nutrients in the sore muscles, and make it return to normal. Occasionally, you can stretch the muscles properly, which can accelerate the relaxation of the muscles and help the recovery of spasmodic muscles. For locally sore muscles, you can perform a static stretch exercise, hold the stretch for two minutes, then rest for another minute, and repeat repeatedly, doing this exercise several times a day can effectively relieve muscle pain.

In short, after strenuous exercise, muscle pain is also a normal phenomenon, we can also take some effective methods to relieve muscle pain, but at the same time, we should also pay attention to the exercise arrangement should be reasonable, not too intense, otherwise it will be counterproductive and endanger physical health.

Soreness means that your stretching during exercise has reached the point where it has changed some of your muscles, which is normal, and it is normal to quickly relieve muscle pain by tapping and massaging. Gently pat and massage into sore areas

It may be because you didn't do a good warm-up exercise before, and then the amount of exercise was relatively large, and the exercise time was relatively long, resulting in muscle strain, or it may be because you didn't stretch your muscles at all after exercising; At this time, you can massage your muscles with your hands, and then you can also choose to walk for a while, and you can choose to apply ice.

Because after strenuous exercise, your body will produce lactic acid, and your muscles will hurt, so you have to lie down quickly to relieve the pain quickly.

After exercising, you should relax within half an hour. You can take the initiative to relax by jogging on tiptoe, or you can take the form of asking someone to take you to massage and relax.

In general, oral vitamin C has the effect of promoting collagen synthesis in connective tissues, helping to speed up the repair of damaged tissues and relieve soreness. People who exercise regularly need vitamin supplements more than the average person, because adequate vitamins** can not only improve exercise performance, prevent exercise diseases, but also allow muscles to recover and rest adequately. In short, eat more VC-containing foods, such as citrus fruits and juices, green peppers, red peppers, peaches and kiwis.

In addition, if you want to reduce the pain quickly, you should stretch the muscles slowly and slowly, perform static stretching exercises on the sore parts, maintain the stretching state for 2 minutes, then rest for 1 minute, and repeat.

If you really can't do it, just find some medicine to eat, such as Wanteli or something.

First of all, after exercising, you should stretch your muscles in time to relax them, which can relieve muscle soreness and speed up muscle recovery. If you have started to feel sore, you should first endure the soreness, stretch the muscles and do a little activity, so that more blood can be injected into the muscles, bringing more nutrients, helping the muscles recover, and taking away the lactic acid produced by metabolism to relieve the soreness. Proper massage after stretching accelerates blood circulation, and the effect is the same as stretching muscles.

You can use Thai Shengle massage oil, which is special for Thai boxers, pre-game, sports special warm-up oil, can quickly relieve muscle soreness, muscle and bone sprains, rheumatic pain, bruises and injuries are also particularly good.

1) Scientifically arrange the muscle exercise load according to different physique and different health conditions. (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) In preparation activities, pay attention to the local muscles that are about to be stressed during the exercise.

4) In addition to general relaxation exercises, attention should also be paid to muscle stretching and stretching exercises, which can help prevent local muscle fiber spasm. (5) Perform static stretching exercises on the sore parts, keep the stretching state for 2 minutes, then rest for 1 minute, repeat, and do this stretching and stretching exercises several times a day to help relieve muscle spasms; (6) Oral vitamin C has the effect of promoting collagen synthesis in connective tissues, helping to accelerate the repair of damaged tissues and relieve soreness. People who regularly participate in the exercise need to supplement vitamins more than the average person, because adequate vitamins** can not only improve exercise effectiveness, prevent exercise diseases, but also allow muscles to recover and rest sufficiently.

Vitamin C participates in the biological oxidation process of muscle tissue, promotes the metabolism of substances, etc., and plays an important role in improving the body's exercise ability. Vitamin C is not only the main component of the lubricant that connects tissues, but also protects cells from destruction and prevents aging. Daily Requirements:

The minimum amount is 90 mg, and people who exercise a lot can exceed 2000 mg. Divide into 2 3 intakes, mainly**: citrus fruits and juices, green peppers, red peppers, peaches and kiwis, etc.

Like vitamin C, vitamin E is an antioxidant that fights free radicals on the body. Through practice and research, it has been found that taking vitamin E after exercise can help reduce muscle soreness. Daily need to send Liang to answer the amount:

How to quickly and slowly relieve the muscles after exercise.

To relieve muscle pain caused by sports contusions and strains, the first step is to apply a cold compress to the painful area every 4 to 6 hours for 20 minutes for the first few days. This relaxes the muscles from excessive tension and thus relieves pain. The tool used to apply the cold compress can be an ice pack or a packet of frozen vegetables.

It is best to wrap the ice pack with a dry towel or clothing before applying a cold compress to avoid frostbite.

After two to three days of cold compress, the tension and pain of the muscles can be greatly relieved, and then the hot compress** should be taken in time to completely eliminate the feeling of soreness in the muscles.

Hot compress** is best done 3 times a day for 20 minutes each time. There are many ways to apply a hot compress**, you can use a small bottle of hot water, a hot towel directly to the painful area, or you can take a lamp, a bath or a hot bath.

Experts also point out that for muscle or joint pain caused by some chronic diseases (such as arthritis), hot compresses are more effective than cold compresses.

Ways to avoid muscle soreness:

Muscle stretching exercises (performed in a static manner).

Principle of gradual load: The principle of overload of muscle training makes the muscles easy to be injured as a result, and with the principle of gradual load increase, the training of muscles is slowly improved.

Quality and quantity can effectively avoid injuries.

Appropriate vitamin C supplementation is still needed.

Late-onset muscle soreness refers to muscle soreness that occurs a few hours to about 24 hours after exercise, and usually lasts for a long time.

One to three days or so. Delayed onset muscle soreness can be caused by muscle injury, muscle spasms, or connective tissue abnormalities, but it is generally considered to be a knot.

Connective tissue abnormalities are the biggest cause of late-onset muscle soreness.

The general public's belief that muscle soreness is caused by lactic acid buildup is incorrect.

Muscles that are rarely used or trained, and sudden intense or excessively repetitive activities tend to cause delayed onset of muscle soreness, and the best way to prevent it is to:

Muscle activity is performed in a gradual manner that allows the muscles to load the heavy or repeated movements that will be performed. If there is muscle soreness, it should be treated with rest and hyperthermia, and it is not advisable to overdo it, otherwise it is easy to cause more serious injuries.

This is a very common question, and it should be a very simple question, you mentioned in your article that the other day due to running muscle soreness, it is actually caused by excessive fatigue of your calf muscles, I wonder if you will do a handstand? No matter at any time, as long as you feel tension in your leg muscles, you can do a handstand to relax your leg muscles, and when you stand upside down, you can hold on for as long as you feel that your hands can't stand it, and if you can't stand upside down, ask someone to help you stand up, and the same is the same. Soon the leg muscles will not be tense and there will be no soreness.

You're a standard pre-war sharpening knife.

I've been in this situation as well.

It's normal to have body aches.

Because you're exercising more than your body is doing today.

Remember before tomorrow's exam.

You should definitely exercise ahead of time.

If your leg hurts, you have to move.

By the time you're almost done, you'll feel tired instead of hurting, or you'll be done.

Hurry up and rest and listen to a song if you can't sleep.

Do a relaxing exercise properly, then do a massage, and apply some Yunnan aerosol or something.

My approach is to continue to do the original exercise, I don't know if you dare to use it, it is useful.

Massage with a warm compress.

If it's pain caused by an injury, it's better to see a doctor.

Go to a hot spring and it will be fine in no time.

How to quickly relieve muscle soreness after exercise.