Why do I only have muscle soreness the day after a workout? What can be done to prevent it?

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 generally occurs after 24 hours after a workout, is called in sports medicine"Delayed onset muscle soreness"。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. Most people believe that overuse of muscles can cause muscle soreness due to the following reasons:

1. The sharp increase in muscle tension and elasticity can cause physical damage to muscle structural components. 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.

What can be done to prevent it? 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.

Sore muscles after running, what should I do? Teach you 1 trick to avoid soreness after exercise.

In this case, the amount of exercise should be appropriately reduced, otherwise it will not be good for the body.

In such a situation, you can let yourself do some stretching exercises, you can press your leg muscles, and you can beat it often, and you can recover within 2 or 3 days.

Don't continue exercising, massage your muscles, relax with a fascia gun, and drink plenty of water to metabolize lactic acid.

1. First of all, we must understand the causes of muscle soreness, some muscle soreness is not regular exercise, lactic acid accumulates in the body after a workout, which leads to muscle soreness. If the soreness is not severe the next day, the patient can continue to exercise, which is conducive to the excretion of lactic acid in the body to a certain extent, which can reduce muscle pain.

2. If the body pain is severe the next day and the pain worsens during the activity, then you should stop exercising and rest.

3. People who exercise regularly or have just started to exercise should first understand their own physical condition, or go to a professional institution to ask a health professional or ** teacher for evaluation and reasonable exercise. Warm up well before exercising, such as joint movements or stretching, and be sure to relax and rest after the exercise to reduce muscle soreness. If the soreness is severe, or some patients have reached the level of muscle damage, they should go to a professional institution for examination or treatment.

What causes muscle soreness after a fitness workout? What to do? Many people wonder why they wake up with sore muscles after the first day of exercise, and what causes this?

Saipu Fitness Coach Training Base is here to explain to you why muscles are sore after exercise. Generally, this kind of muscle soreness after exercise is due to the production of a large amount of lactic acid in the process of training, when the lactic acid produced by the human body is greater than the human body's own consumption of lactic acid, lactic acid will hinder the circulation of blood, and eventually form muscle soreness. However, this kind of lactic acid produced by exercise is a normal phenomenon, and it only gives people a sore feeling.

Generally, if you don't continue to exercise, it will disappear automatically in about 5 days. If you continue to exercise, it will be eliminated in 2 to 3 days.

So what should you do if you have sore muscles after a fitness workout? Is there any solution? In this case, there are two options, one is to enjoy the soreness and the other is to eliminate and relieve the soreness.

One of the things to enjoy post-workout muscle soreness, this one is simple. It is to let the lactic acid produced in the body disappear automatically, and you can rest directly after exercise, and it will disappear automatically in about 5 days.

There are generally two ways to eliminate and relieve muscle soreness after exercise.

The first method: aerobic exercise after muscle soreness. Long-term aerobic exercise is conducive to the automatic decomposition of lactic acid produced in the body and the production of energy, thereby reducing the accumulation of lactic acid in the body and eliminating and relieving muscle soreness after exercise.

The second method: effective stretching after muscle soreness. The principle of eliminating and relieving muscle soreness after exercise is to disperse the lactic acid that is gathered together and obstructing blood circulation, so as to eliminate and relieve local muscle soreness.

This type of muscle stretching requires the practitioner to understand how to stretch the muscles throughout the body.

Learn what causes muscle soreness after a fitness workout? I hope that the answers to the questions of Saipu Fitness Coach Training Base can satisfy you, and I also hope that you can find some professional fitness people to give you some professional guidance when exercising, so as to prevent irreparable injuries caused by your incorrect fitness habits. I hope fitness can bring health and happiness to everyone!

Muscle soreness just means that the muscles are temporarily not adapted, you can use cold water to prevent swelling after exercising, you can reduce the intensity of activity the next day, and then increase the intensity when the muscles are adapted, in short, you should stick to it the next day, health is the most important.

I have to go on!! Muscle soreness indicates that you usually exercise less, resulting in lactic acid accumulation, and eating more alkaline foods can reduce the pain...

6 ways to quickly relieve muscle soreness, a must-have after exercising, do you still need to practice after workout?

Soreness is a sign that your muscles are growing. So you need to relax your muscles properly after exercising. For example, taking a hot bath, massaging and relaxing the muscle areas.

Soreness is normal the next day, so stretch the muscles you worked on yesterday before exercising (e.g., you did push-ups yesterday). Today you stretch the muscles in your chest.

Soreness doesn't affect your workout the next day. Because when you exercise, when your muscles are stretched and you have a fever, the soreness will be reduced a lot. Of course, be sure to relax your muscles and massage immediately after a workout.

After resting for about 10 minutes, the soreness returned. If you keep exercising every day, you'll get used to the soreness. (I've tried it for 3 weeks in a row.)

When this feeling disappeared, I felt very uncomfortable that something was missing. ）

That's because you don't have a good sense of relaxation after a workout and just sit down or move. Exercise the next day, but don't overdo it. Pinch your sore area well until it is soft. Sore areas are generally hard.

Continue, exercise is to persevere, this is normal, the body does not exercise for a long time and other adaptations.

This is normal, just stick to it for a few more days, if you want to exercise, you have to stick to it.

This should be treated differently.

There are two forms of pain after a workout. The first is due to the breakage of muscle fibers caused by heavy weight, and the second is due to the build-up of lactic acid.

So if it's the first kind of pain, generally don't continue to exercise, you need to give time for the muscles to recover If it's the second one, it's okay to continue exercising, just eat some vitamin C.

That's what I want, and I don't feel it at all, and it's not in vain.