Muscles get sore after exercise, why is that? What should I do?

Nowadays, more and more people are exercising through sports. Both men and women have embarked on a healthy and high-quality sports life. I'm sure all people with sports experience will face the same problem. Why do you feel muscle soreness after exercising, in fact, you're not alone.

It's normal to experience body aches and pains after a lot of exercise. This is a normal physiological response. It is caused by the accumulation of lactic acid in the body.

When lactic acid accumulates to a certain level, there will be body aches. There are two types of muscle pain after exercise. There is acute, and the other is chronic, also called delayed.

Acute muscle pain often presents with soreness within a few hours of exercise. Chronic muscle pain often has a feeling of soreness for 2-3 days after exercise. This is because there is some damage to the muscles while exercising.

But fear not. The exercise itself, especially targeted strength training, can cause some damage to the muscles. Conversely, if the muscles are not torn at all, a lack of exercise will be found.

If we do not do warm-up exercises before training, we can do static stretching and massage after training, massaging the painful muscles, using the palm directly, which can relieve the pain and reduce the pain. Therefore, if you have muscle pain after exercise, you can receive a massage.

After we finish training, we can not only relieve muscle tension by stretching, but also promote our blood circulation, so as to get the phenomenon of relieving our muscle pain. So don't forget the stretching after training.

Taking a warm bath can also relieve our muscle pain. Many people in order to prove that they are in good health, he always likes to train and likes to bathe in cold water. This is not right. Not only does we not take cold showers relieve our muscle pain, but we also tend to have convulsions and therefore suffer.

For a quick recovery after exercise, it is necessary to ensure adequate nutrition and sleep. If the pain is mild, it is best to do an idler fascia gun massage or do low-impact aerobic exercise. For example, brisk walking, jogging, etc.

After a lot of exercise, it is normal for the body to have soreness, which is a normal physiological reaction, which is caused by the accumulation of lactic acid in the body. Soak your feet in hot water or apply a warm compress to relieve soreness; Relax the body with a proper massage.

Because there will be some accumulation of lactic acid during exercise, so there will be some pain. You should do some massage, so that you can consume some lactic acid, which will make the body more comfortable.

Muscle aches

It is a normal physiological phenomenon that occurs after exercise, and can be divided into two types. One is a feeling of soreness that occurs immediately after exercise, called acute muscle soreness; The other appears a few hours or overnight after exercise'Soreness, accompanied by symptoms such as tiredness and fatigue, muscle stiffness, etc., is called delayed onset muscle soreness.

The main cause of muscle soreness

Lactic acid buildup Damage to muscle fibers or connective tissue Muscle spasms Muscle soreness can also be caused by sudden changes in osmotic pressure between muscle tissues or acute inflammation.

Self-treatment of muscle soreness

a.Rest. b.Massage: Massage sore muscles to relax them, promote blood circulation to the muscles, help repair injuries and relieve spasms.

c.Static stretching: Active stretching allows the muscles to relax and helps the spasmodic muscles recover. Perform a static stretch on the muscles in the sore area, hold the stretch for 30 seconds to 1 minute, and repeat 2-3 times.

d.Apply a warm compress or take a hot bath.

A small tutorial for stretching the muscles of the upper body after exercise

Superior trapezius:

During the stretch, the shoulders must be lowered, the hands on the head, the head should be pulled to the side with slight force, stop when the neck and shoulder muscles feel the tension, and hold the stretched muscles for 5 to 10 seconds.

Biceps:

During the stretch, the arm is straightened, the arm is rotated inward, the thumb is down, the body is upright, stop when the biceps brachii feels the tension, and hold the stretch for 5-10 seconds.

Triceps:

Stand on the right side of your body against the wall, raise your right arm above your head, bend your right arm as far as you can, and grab your right elbow with your left hand. With the left hand, pull the right elbow back and stop when the triceps feel the tension and hold the stretch for 5-10 seconds.

Forearm flexors:

Find a flat surface, rotate your hands outward, bring your fingers to your body, straighten your arms, stop when you feel the stretch on your forearm flexors, and hold the stretch for 5-10 seconds.

Pectoralis major:

Bend the right forearm and elbow joint at 90 degrees, against the wall post or door frame, and the right leg is properly bent into the front and back leg lunges to stand, gradually lean forward and twist outward, stop when the pectoralis major muscle feels stretched and tight, and hold the stretch for 5-10 seconds.

Pectoralis minor muscles:

The forearm of the right hand and the right hand are against the wall post or door frame, the right leg is properly bent into the front and rear legs to lunge and stand, the body gradually leans forward, stop when the pectoralis minor muscle feels stretched and tight, and hold the stretch for 5-10 seconds.

Latissimus dorsi:

Sit on a stool or chair with your feet shoulder-width apart on the floor. Place your right ankle on your left thigh and sit with your back straight and your abdomen tightened. Raise your right arm above your head, extend your fingers diagonally upward, lean your body to the left, stop when the latissimus dorsi feels the tension, and hold the stretch for 5-10 seconds.

Rest, rest can slow down the phenomenon of muscle soreness and can slowly promote blood circulation. This is a stretching exercise. Static stretching and stretching of muscles can accelerate the relaxation of muscles and help in the recovery of spasmodic muscles.

It's a pat massage. Massage the painful area, relax the muscles, promote blood circulation to the muscles, help repair and relieve spasms. Of course, it can also be done through self-relaxation.

Generally, the limbs are the mainstay, supplemented by the head, chest and abdomen.

Warm compresses are the most effective method. Warm compresses for local muscle soreness can promote blood circulation, improve metabolism, and accelerate the relief and recovery of muscle pain. In particular, light stretching exercises or massage can speed up the elimination of muscle pain and promote a return to normal.

Exercise is well arranged. After a period of exercise, the amount of exercise with sore muscles will reduce symptoms. and exhibit specificity.

For example, downhill exercise can reduce muscle soreness caused by downhill exercise after a period of time.

Topical heating and rubbing of medications. Washing with warm water blisters after exercise can reduce muscle soreness. Topical application of oils, ointments, or massage liniments can also reduce pain.

Prepare for the exercise and complete the activity. Adequate preparation and proper completion of exercise can help prevent or reduce muscle soreness. Within 2 hours of training, a lot of carbohydrates can be used to restore muscle glycogen levels, so you should eat within 2 hours of training.

Supplements are not required for general fitness training. Pay attention to timely replenishment of carbohydrates, eat more fruits and vegetables, and supplement food protein.

Acid elimination training is the exercise of removing excess lactic acid from the muscles. Training conditions: Training needs to be done 24 to 48 hours after exercise.

At this point, if the muscles are still painful, acid drainage exercises should be performed to rule out muscle strains and soft tissue injuries. The purpose of deep exercise is to increase the speed of muscle circulation and relieve pain, especially blood stasis in the legs. For patients with post-exercise muscle pain, this indicates muscle overstretching, leading to muscle hypoxia, leading to increased lactate secretion in muscle cells.

Can cause muscle soreness. In this case, we must pay attention to keeping warm and resting, especially after exercise, we must do muscle relaxation exercises to promote the muscles that have been stressed for a long time to be in a state of gradual relaxation, thus relieving muscle pain.

If you want to recover quickly from muscle soreness after a workout, you can generally use local massage, hot compresses or hot baths, medications** and other methods, as follows:

1.Local massage: When the muscles are sore after a workout, such as leg muscle soreness, the calf muscles can be massaged to relax the muscles and relieve the symptoms of muscle soreness.

2.Hot compress or hot bath: It can effectively promote muscle blood circulation, relax muscles, and relieve muscle soreness and discomfort.

3.Medications**: If muscle aches are severe, appropriate oral non-steroidal anti-inflammatory drugs, such as ibuprofen extended-release capsules, can relieve pain.

In addition, you should be prepared before exercising, starting with stretching, and you should start with a small amount of exercise and work gradually. The specific method is judged according to the condition, so it is recommended that the patient seek medical attention in time and choose the appropriate method under the guidance of a professional doctor.

When the muscles are sore, you can do a good job of warming up by massaging the muscles properly, paying attention to keeping warm, not catching a cold, by drinking plenty of water and sports drinks, and if you exercise again, do a good job of warming up.

You can stretch your muscles first, then use a foam tube or a fascia gun to relax.