What to do if you have muscle soreness on the second day of exercise

This is delayed onset muscle soreness, which peaks two days after exercise and gradually subsides over the next few days.

1. Stretching exercises.

Stretching the muscles after exercise, intermittent stretching of the target muscles, one minute at a time, 4-6 times a day, can relieve muscle spasm and relieve muscle tension;

2. Massage and relaxation.

Massage can promote blood circulation, and at the same time allow the muscles to be fully relaxed, you can find a professional massage institution or use a myofascial gun to relax. Or use a foam roller to repeatedly roll on the target muscles to restore muscle compliance, relieve muscle tension, and relieve muscle soreness;

3. Cold compress, hot compress**.

For delayed muscle soreness, you can use a hot and cold fascia gun to inhibit the bleeding of muscle fibers through ice, and massage peripheral muscles to accelerate the body's circulation and promote the repair of muscle fibers.

1. Aerobic exercise.

Aerobic exercise will allow your muscles to absorb nutrients, accelerate the body's metabolism, and gradually eliminate the accumulated milk pull in the muscles. Stretching can help the body eliminate fatigue, regain nutrients in the muscles, and help the body flush out excess lactic acid.

2. Hot compress. After exercising, applying a local hot compress or taking a beautiful hot bath can also help the body's metabolism, which is effective in reducing muscle soreness and eliminating the accumulation of lactic acid.

3. Hot and cold compress massage.

Hot and cold compresses are used to delay onset muscle soreness, which can reduce pain by creating numbness in the area being colded, while also reducing local swelling and inflammation, and reducing bleeding. Warm compresses should not be started until 48 hours after exercise, as they not only bring more blood to the area being heated, but also reduce joint stiffness and muscle spasms.

Massage is one of the best ways to relieve muscles, and a good masseur can use a variety of techniques to help patients remove residual metabolic waste from their muscles and relieve muscle soreness.

Ice packs can be applied with ice packs, warm compresses with hot towels, and massage with a fascia gun with hot and cold compresses to relieve muscle aches. For example, Mi Gou's hot and cold fascia gun uses high-end hot and cold metal massage heads, semiconductor high-efficiency cold compress technology, and has three levels of cold compress that can be adjusted to massage and relax muscle tension and reduce muscle pain Three levels of hot compress can be adjusted to accelerate the repair ability of muscles and let muscles quickly get out of fatigue.

4. Get plenty of rest.

Sleep quality and duration are the key to improving exercise recovery and physical fitness, sleep can help the body repair muscles, consolidate muscle memory, and a good night's sleep can ensure the body's hormone production.

5. Replenish energy.

The 45 minutes after the end of training is the ** nutritional supplementation period, energy replenishment includes carbohydrates, protein and water, especially water, about 75% of muscle fibers are water, water is necessary to restore metabolic processes, can absorb nutrients, repair and synthesize muscles.

As for the cause of muscle soreness the day after exercise, the main consideration is that due to excessive strenuous exercise, the muscles continue to be in a state of tension, and the secretion of creatine kinase in the body will be too high, resulting in muscle soreness, which is the main reason.

For this situation, the ** can be combined with some physiotherapy methods, such as massage, and the effect is very good. In addition, rest-oriented, do not get cold, insist on a hot water bottle every day, twice a day, each time for more than half an hour, the effect will be more obvious.

For such patients, if they are not allergic to plasters, they can use external plasters that invigorate blood circulation and remove blood stasis, and oral non-steroidal analgesic drugs and blood stasis drugs** can be used. Generally through these positive methods, most of the symptoms of muscle soreness will slowly recover after three to five days.

For people who have not exercised for a long time, or who have over-exercised all of a sudden, and have a reaction of muscle soreness the next day, this is a normal reaction, and only need to massage the muscles for activity, and this situation can be relieved a lot.

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.