Exercise too much, muscle soreness, what exercises to relieve

Updated on healthy 2024-07-23
2 answers
  1. Anonymous users2024-02-13

    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.

  2. Anonymous users2024-02-12

    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.

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