Why do muscles ache after physical exercise? How can I fix it quickly?

For many friends who like to exercise, after exercising, they often feel that their muscles will be sore, so what is the reason for this? How can we quickly adjust the state of our muscles so that it does not affect our daily life? Today, I will talk to you in detail about why muscles have symptoms of soreness and how should we proceed with it**?

In fact, the main reason for muscle soreness after exercise is that in the process of exercise, the lactic acid in the muscles begins to stack in people's bodies with the exercise of aerobic respiration, which can easily lead to muscle soreness. When our muscles are sore, we should adjust to the situation. If someone who doesn't usually exercise much suddenly exercises and has muscle soreness, we should slowly reduce the amount of exercise, or just rest for a few days.

During the rest process, we can use ice to relieve the symptoms of muscle soreness. After the muscle soreness subsides, gradually increase the intensity of exercise. <>

If you have been exercising and have muscle soreness, we should consider our own situation and massage the sore muscles to help the muscles recover effectively. And if the muscles are often in this condition, we should consider whether it is due to our own nutritional deficiencies, and we should appropriately supplement foods rich in vitamins and zinc. For example, we can eat some seafood and nuts in moderation to accelerate muscle growth and relieve muscle soreness.

In addition, if we want to avoid muscle soreness after exercise, we should also arrange the time reasonably and supplement the corresponding energy drinks during exercise, so that the body's electrolytes can be in a balanced state and reduce the accumulation of lactic acid. <>

In general, our body will have muscle soreness, or because we exercise too much or the wrong method, resulting in excessive lactic acid accumulation in the muscles, and if you want to quickly relieve this symptom, you should appropriately reduce the intensity of exercise, and massage and other ways to make lactic acid can be quickly dissolved, so that the muscles can be repaired quickly.

1. This is the soreness caused by the accumulation of lactic acid after strenuous exercise.

2. If it is soreness the next day, it is a delayed muscle soreness.

3. After exercise, massage and relax with a fascia gun to eliminate lactic acid and repair muscles.

It is because the nervous system becomes very sensitive after exercise. If you move again, it will cause soreness. So I think you should get a massage.

Because after the body exercises, our body will carry out part 2 anaerobic exercise, which will produce lactic acid, which will be sore, and the quick recovery can be taken in a hot bath.

Because the human body produces creatine when it exercises, and when creatine breaks down, it produces a feeling of soreness.

1. Release pressure on your feet.

We can sit on the edge of the bed or on the floor, straighten our legs apart, and clasp our hands together. Then use the protruding bone joint in your hand to slowly press the base of the thigh, leading from the inner thigh to the knee. Repeat it a few times, and be sure to make sure that the amplitude is appropriate.

After a few minutes, change the direction and distribute the working pressure points on the sore muscles, squeezing each area for a few minutes.

2. Apply ice. After a lot of exercises, you can also apply ice to relieve muscle soreness. In order to avoid being frozen, you can wrap the ice cubes with clothes, pants or cotton towels and then apply them on the **. Some Chinese athletes will go directly into the snow room after the exercise, which is conducive to quickly relieving muscle soreness.

It is important to note that the cold compress should not be applied for more than a quarter of an hour.

3. Apply heat in the middle and late stages.

Normally, after a few days of exercise, the muscles of the whole body will gradually recover, and the muscles can be relieved by ice in the early stage, and heat compresses can be applied in the middle and late stages. If you lack exercise for a long time, and suddenly exercise is aggravated, resulting in a weakening of the ability to resist lactic acid, at this moment, the use of heat can reasonably promote blood circulation, speed up metabolism, and immediately discharge lactic acid and other metabolic end products out of the body, so as to relieve muscle soreness.

4. Health massage.

If you don't do warm-up exercises before exercising, then you can do a health massage after exercising, which can also reasonably relieve muscle soreness. In the case of health massage, you must use your hands to immediately hit the sore muscles, otherwise it will have no practical effect. It is very likely that the actual effect is not significant when you just start the health massage, and you must persevere in the health massage for half an hour.

5. Take a bath. Many people will go to the shower immediately after exercising, in fact, this is also an incorrect practice, the appropriate way is to take a shower after half an hour. The temperature of the water can be slightly higher than the body temperature of the human body, and the purpose is to promote blood circulation, speed up metabolism, and weaken the feeling of muscle soreness.

There are many ways to relieve muscle soreness after exercise, and the actual effect is all very good. In order to prevent contusion of tendons during the whole exercise, everyone must do enough preparation before exercising. You don't have to do anything else immediately after exercising, but you must rest and relieve yourself first, and immediately fill the water that the human body needs, otherwise it is very easy to have accidents.

Massage regularly to relieve sore muscles. According to the lines of the human muscles, from top to bottom, from the inside to the outside, with a little pain, massage the muscles, and rub the muscles clockwise or counterclockwise in circles to soothe muscle soreness.

I think you can solve this problem by running, doing sit-ups, push-ups, massaging and hot compresses, and you can also use hot compresses, massage, acupuncture, cupping and stretching to relieve muscle soreness after exercise.

1. You can use a fascia gun to relieve muscle soreness. 2. A simple massage with your hands can also achieve a relieving effect. 3. Bed rest and elevate uncomfortable legs.

4. Infrared rays can also be used to promote blood circulation, which can reduce pain. 5. Take a hot bath and drain lactic acid.

You can choose to rest, and you can also massage your muscles through massage, or you can beat your muscles back and forth.

You should go to massage immediately to effectively relieve it, and you can also jump rope frequently. You can get a good feeling and should sit down immediately.