What to do if you have sore muscles after exercise? What to do if your muscles are sore after exerci

Muscle soreness after exercise can be relieved by cold compresses, muscle stretching, slow walking, etc.

During exercise, due to the large amount of anaerobic digestion of muscle tissue, too much lactic acid is formed, which can cause pain in the muscle tissue. At this time, you can choose ice cubes to cool down the muscle temperature quickly and relieve the pain.

You can also stretch the muscles and walk slowly to speed up blood circulation, decompose the lactic acid produced and take it away in time, which can also effectively relieve the pain caused by exercise.

It is necessary to supplement a large amount of high-quality protein in time to strengthen the nutritional supply of muscles in the exercise parts, which can also relieve pain.

After 24 hours of exercise, choose a hot compress, which can promote local blood circulation, quickly eliminate the accumulation of lactic acid in the body, and can also be massaged, baked and electric and other physiotherapy under the guidance of a professional doctor** can also effectively relieve pain.

If you feel unwell during the recovery process, it is recommended to go to the hospital for examination and **.

Exercise can lead to increased production of free radicals in the body, and free radicals are associated with fatigue damage to muscles.

Exercise training can cause changes in SOD activity.

Fatigue inevitably occurs after human exercise, and a large number of free radicals are generated in the body, which leads to lipid peroxidation damage to cell membranes, which is one of the important mechanisms of fatigue. If you want to achieve the purpose of fitness through exercise, you must find ways to reduce the excessive production of free radicals in the body or increase the body's ability to scavenge free radicals, otherwise your fitness exercise will be counterproductive and cause damage to the body.

If you want to exercise the strength of your arm muscles, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

What to do if you have sore muscles after exercise? Teach you five tricks!

Have you ever felt that your muscles are particularly sore after every exercise?

Today, I will explain in detail the causes of muscle soreness.

And five ways to alleviate it!

Bring liquid vertical sales to your fitness for a better experience.

Causes and prevention of exercise-induced muscle soreness.

a) Causes. After a large amount of activity, or after a long interval of not exercising, muscle soreness often occurs after the first exercise starts. This muscle soreness does not occur immediately after the end of exercise, but occurs 1 to 2 days after the end of exercise, so it is called delayed pain.

Delayed muscle soreness after exercise is caused by subtle damage to local muscle fibers and connective tissues caused by high muscle activity during exercise, as well as spasm of some muscle fibers. Because the subtle damage and spasm of the muscle fibers are localized, the motor function can still be performed for the whole muscle, but there is a feeling of soreness. After soreness, the muscle tissue becomes stronger after repairing the local minor damage in the muscle, and the same load will no longer occur in the future (soreness).

b) Processing. 1. Apply hot compress to the sore local muscles to promote blood circulation and metabolic processes, which is helpful for the repair of damaged tissues and the relief of spasms;

2 Perform static stretching exercises on the sore area, hold the stretching state for 2 minutes, then rest for 1 minute, repeat, do this stretching exercise several times a day to help relieve spasticity;

3. Massage the sore area to relax the muscles, promote muscle blood circulation, help damage repair and spasm relief;

4. 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.

3) Prevention. 1. Scientifically arrange the 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 exercised more fully;

4 In addition to general relaxation exercises, attention should also be paid to stretching and stretching muscles, which can help prevent local muscle fiber spasm.

Stick to it, it will go away after a while. Remember to relax after your workout. The spirit of sportsmanship lies in perseverance, so that it can be effective.

If you want to build muscles, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

The patient's muscles are sore after exercise, and the measures for rapid recovery are as follows:

1. Reduce the amount of exercise: It is necessary to keep an eye on Zheng's cultivation at an appropriate time, and at the same time, you can use physiotherapy methods, such as local red Kaisong external irradiation, local towel hot compress or moxibustion, which can improve the blood circulation of damaged muscles, accelerate the decomposition of lactic acid, and relieve local soreness and pain.

2. Muscle function training: including muscle stretching function training, such as muscle stretching activities, can increase muscle flexibility and reduce secondary injury. At the same time, muscle strength training can also be carried out, which can increase the volume of muscles, better maintain the stability of joints, and prevent joint damage.

3. Drugs**: The use of drugs for symptomatic treatment, such as the use of conventional non-steroidal anti-inflammatory drugs and topical ointments, can quickly alleviate the symptoms of Youwei and speed up the recovery.

Many people often find that their muscles are sore or swollen after intense fitness or exercise, and many people will have mental fatigue, and in severe cases, it will even affect everyone's study and work on the second day, so if you find yourself with muscle soreness after exercise, you can relieve your symptoms through some methods, so what to do with muscle soreness after exercise?

1. Wipe the drug.

If you have muscle soreness after exercise, you can use some drugs to relax the muscles and activate the muscles to wipe and massage, effectively promote the blood circulation of the sore muscles, and relieve your own muscle soreness symptoms.

2. Hot and cold compresses**.

When you find that you have muscle soreness after exercising, you can apply a hot compress to the sore parts of your muscles, which can effectively help the blood vessels of your sore muscles to dilate, thereby improving blood circulation and inhibiting muscle spasms, and at the same time, it can also be conducive to the regeneration and repair of damaged muscle tissues. And you can also use cold compresses to help your skin achieve a calming effect, generally cold compress in the front and hot compress in the back.

3. Essential oil Yu Yu Massage.

Oil massage can also help you relieve your muscle soreness symptoms, you can use lavender, chamomile and rosemary and other essential oils to massage your own sore muscles, which can effectively relieve your muscle soreness symptoms, but also has a certain calming effect, it is recommended that when you have an essential oil massage, it is best to do it after a cleansing bath.

4. Relax your feet and legs.

Patients who have muscle soreness symptoms after exercise can properly relax their feet and legs, and you can relax your tight muscles by doing some appropriate exercises with your feet and legs, so as to achieve the effect of relieving muscle soreness symptoms.

For most people who often sit in the office, they rarely have time to do some high-intensity exercises, so when they first start doing physical exercise, they always feel the muscles.

For most friends who often sit in the office, they usually have little time to do some activities with relatively high intensity, therefore, when they first start physical exercise, they always often feel muscle soreness, which may also be caused by incorrect exercise posture or too much exercise intensity.

Rest

Rest can slow down the phenomenon of muscle soreness, and can slowly promote blood circulation, can accelerate the elimination of metabolites, and can eliminate the supply and repair of nutrients in the sore muscles, so that it can return to normal.

Stretch

Stretching muscles accelerates muscle relaxation and antagonist muscle relief, aiding in the recovery of spasmodic muscles. Perform a static stretch exercise on a sore area, hold the stretch for 2 minutes, then rest for 1 minute, repeat, and do this stretching exercise several times a day to help relieve spasticity.

Massage

Massage the sore area to relax the muscles, promote muscle blood circulation, help damage repair and spasm relief. Of course, self-relaxation can also be carried out**, generally focusing on the nape of the neck and limbs, supplemented by the head, chest and abdomen.

Warm compresses

It is the most effective way to apply a warm compress to the sore local muscles, which can promote blood circulation, improve metabolism, and accelerate the relief and recovery of muscle soreness, especially with light stretching exercises or massage, which will accelerate the elimination of delayed muscle soreness.

Oral vitamins C and E

It has the effect of promoting collagen synthesis in connective tissues, helping to speed up the repair of damaged tissues and relieve soreness. Vitamin C is not only the main component of the lubricant that connects tissues, but also protects cells from destruction and prevents aging. Main**:

Nuts, seeds, dark green vegetables, canola oil, whole grains, etc.

For those who often have muscle soreness, it is best to stick to moderation. Physical exercise, and when exercising, you should also try to maintain the standard of action, you should also warm up before exercising, and try not to stop immediately at the end of the exercise, at this time you can carry out some stretching activities, which can effectively relieve the pain of the muscles.

Muscle soreness after exercise? What is the reason? How to avoid and solve?