-
Muscle soreness after exercise can be relieved by stretching the muscles. 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.
After exercise, you should relax and relax, and after exercise, you can lie down on a sponge mat or rattan mat to rest for a while, and your feet should be placed slightly above your head or at the same level as your head when lying flat. Do not lie on the ground where there is moisture. After resting for a while, you can do a headstand or handstand against the wall, the time is 3-10 seconds, and you can do it several times, which is conducive to the return of blood to the heart in the lower limbs.
Then shake the limbs, first the thighs or upper arms, then the calves or forearms.
-
Exercise is an important guarantee of human health, and after recognizing this, people begin to exercise themselves. However, after exercising for the first time, especially after intense exercise, many people will experience muscle soreness, which will last for several days depending on the person's constitution. So what can we do to relieve sore muscles?
Now let me tell you a few things that relieve sore muscles'method, I hope it can help everyone.
1. 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.
2. 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.
3. 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.
4. Warm compress.
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.
5. Oral administration of 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.
The above methods can effectively relieve muscle soreness, although we will have muscle soreness symptoms in the first exercise, but as long as we maintain the habit of regular exercise and arrange exercise reasonably, muscle soreness will no longer appear. In addition, we need to warm up well before exercising, otherwise it may cause our muscles to strain.
If you have muscle soreness caused by exercise, you can choose to massage these sore areas with your hands, and of course, you can also use ice water to ice these sore areas, as this will also relieve the symptoms of soreness. If these methods do not work, you can choose to go to the hospital for some tests. This can be the result of excessive exercise or irregular posture. >>>More
What is produced during exercise is lactic acid, which is responsible for exercise. >>>More
Generally, soreness after exercise is because people will discharge a kind of lactic acid after exercise, and the accumulation of too much lactic acid will cause a feeling of soreness It is recommended to exercise gradually In addition, do not rest immediately after intense exercise This will cause lactic acid accumulation, and the muscles can be relaxed after exercise This is very effective I hope it will help you.
1.Take a hot bath.
2.Eat some high-protein foods and vegetables3You can massage it (fist tapping or pinching). >>>More
Do more stretches and stretches. If you haven't formed a muscle mass yet, gently hammer your calves with your hands after boxing to help your muscles relax. If it has become a muscle mass, then the only way to stretch the muscle is to make it not look too prominent and become more slender. >>>More