Joints hurt after exercising, what to do if joints hurt after exercise

The causes of joint pain related to sports are roughly as follows: First, due to insufficient preparation activities during exercise, not paying attention to gradual progress, etc., resulting in joint injuries such as knees, ankles, shoulders, elbows, etc., and even small bone fragment avulsion. After local swelling and pain, it does not lead to traumatic inflammation in time, which affects the normal function of the joint for a long time, and often suffers, and the soreness can also be aggravated when the weather is cloudy and rainy, and the soreness can also be aggravated when the air pressure is low, which is often mistaken for rheumatoid arthritis.

The second is chronic strain. Due to excessive exercise and intensity, too strenuous activities, excessive local burden, and even some minor injuries, chronic strain injuries slowly form. For example, too much running and jumping, too many half-squatting movements, and repeated stretching and wear of the knee joint will cause degenerative degeneration of the cartilage surface and tendons of the patella, which is easy to produce patellar strain and cause chronic joint pain.

The third is that the joints are attacked by wind and cold after exercise, and the local blood vessels suddenly spasm, resulting in local tissue metabolism disorders, and joint soreness will also occur. These are often caused by not paying attention while exercising, not by the workout itself.

For chronic arthritis or joint pain, acupuncture, massage, physiotherapy, medication, dressing, etc., plus a certain amount of physical exercise, will improve local blood circulation, strengthen muscle strength, and increase joint flexibility. For example, patients with patellar strain can strengthen the quadriceps muscles, which will not only not aggravate the condition, but will have a good effect. Other types of arthritis should not be physically exercised in the acute phase, while in the chronic phase, it is necessary to combine physical exercise with the recovery phase, and there is no need to give up exercise due to joint pain or fear of arthritis.

I am relatively fat, riding a spinning bike in the gym**, but after exercising, I have knee pain, and my feet swing to the sides, simply put, it is a lack of exercise and more exercise.

I guess it's excessive.,It's best to stick Japan's Bun Tiande.,It's easy to stick it on.,Otherwise, if there's any damage, it's not good.,And usually drink less beer.,It's very important.。

Don't ride a bicycle too much, and don't ride a treadmill bicycle for too long.

To warm up by pulling the ligaments first.

Now many people have realized the importance of exercise to the body, so many people insist on exercising every day, but in the process of exercise, because many people have not mastered the methods and methods of exercise, excessive exercise will lead to some conditions in the body, especially the phenomenon of bone and joint pain after exercise is more common, what is the problem of bone and joint pain after exercise? How to alleviate it?

Running knee, as the name suggests, is knee pain caused by running. The main feature is that the pain is in a place called the patellar tendon ligament below the front of the kneecap (patella). The main reason is that the thigh muscles contract repeatedly during running, causing the knee joint to bend and straighten repeatedly, causing excessive pressure on the patellar tendon ligament.

When this pressure reaches a certain level, it is easy to cause subtle damage to the patellar tendon ligament.

When you first have a "running knee", you only feel pain during or after a run, and the pain gets worse every time you sit down and straighten your legs. Topical cold compresses can reduce pain. You can use Xiaoice or a towel soaked in cold water to apply to the painful part of the knee joint for 5 to 15 minutes each time, 2 to 3 times a day.

The longer the exercise time and the greater the intensity, the more obvious the symptoms of running knees appear. It is also related to the unsuitability of the field and the incorrect running form. If you run along an asphalt or cement road for a long time, the ground is hard and lacks buffering; In addition, when the heel hits the ground when running, the impact on the knee is violent, and it is easy to run the knee.

Introducing three ways to reduce knee pain'Exercise Method:

The first trick: walk slowly.

After the pain of the knee joint has been relieved to a certain extent, the first training to receive is: walking, at first you need to walk slowly, the legs should be slowly lifted and put down, and you must pay attention to avoid the impact of the bone surface of the knee joint as much as possible. The pace can be controlled within 60 minutes, and 20 to 30 minutes a day can be done.

With recovery, you can gradually increase the duration of your workout, which is almost 2-3 months. The intensity of the exercise should not be shortness of breath when walking, the muscles feel mildly sore, and the rest can be quickly recovered.

The second trick: ride a bike.

Bikes are a great workout tool. Cycling can give the quadriceps muscles a good workout, and the key is that the range of motion of the knee joint is not very large, and the joint is less stressed, reducing the chance of joint surface impact and wear. 30 to 40 minutes of cycling a day can make people with knee pain receive unexpected results.

The third trick: jogging.

When running, it is best to land the front half of your foot first to cushion the vibration of your legs. When running, you should walk briskly, not feel short of breath and be able to talk to others while running. Don't stop immediately after running, but walk slowly or put in place.

When there is bone and joint pain during exercise, most of them have a lot to do with the amount of exercise, especially as a person who has just joined the ranks of sports, we must pay attention to step by step, do not exercise excessively, if you exercise excessively, it is easy to lead to the phenomenon of bone and joint pain, when this phenomenon occurs, you should take some measures to relieve pain in time.

Why do you have knee pain after running? How to reduce joint damage and save your knees!

Post-exercise joint pain is generally due to excessive exercise, resulting in acute injury to the muscles and tendons around the joints, or diseases existing in the joints themselves, which gradually worsen after exercise, such as osteoarthritis or patellar osteoarthritis, which can be aggravated after exercise. If you have joint pain after exercise, you can do the following:

1. Stop exercising immediately. Clause.

2. Perform local muscle massage. Clause.

3. Physical**, microwave physiotherapy or far-infrared physiotherapy can be performed on the joints and the muscles and tendons around the joints to relieve the pain of the joints. Clause.

Fourth, oral drugs, such as meloxicam, celecoxib, loxoprofen sodium tablets, can be taken orally to reduce inflammation and pain. Clause.

5. Get enough rest, rest for 1-2 weeks before you can exercise your joints.

Joint pain after exercise is not supported by other methods.

If you have joint pain after exercise, you must pay attention to it, because it is likely to be a precursor to osteoarthritis, and it is recommended to go to the doctor for consultation. If the pain is caused by osteoarthritis, you can take Aisojia, which has a good effect on relieving joint pain, and can play a role in repairing and improving joint cartilage, which is safe and effective. In addition to taking medicine, you should also pay attention to moderate exercise and not put too much burden on your joints.

Exercise is a very important thing, but when joint pain occurs after exercise, it will affect the original purpose of our exercise and limit our normal movement. There are many causes of sports joint pain, but most of them are related to cervical spondylosis or rheumatism, which requires us to pay attention to many aspects when exercising.

It is advisable to prepare for exercise and relax your muscles sufficiently. If there is no trauma or bleeding after exercise. Soak your feet in warm water at night before going to bed, rub your muscles, and relax.

If you are walking and other mild exercises, causing joint pain, relieved after rest, and pain after exercise, it is suspected that it is a cervical and lumbar spine lesionDetails:

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 is also used for preventive exercise'The strain lays the foundation.

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.

Life is about movement, and if exercise is restricted, the impact on us is huge, and all sorts of other diseases will follow. Therefore, for sports joint pain should be carried out in a timely manner, first of all, the cause of this situation should be determined, if it is only caused by simple exertion during exercise, it can be solved by itself, but if it is caused by other diseases, it should be immediately checked in the hospital, in time, as soon as possible.

People who have just started exercising will encounter a problem, that is, they are sore the next day after exercising, what is going on? Many people who don't understand will be very scared and think that there is something wrong.

First of all, we need to rule out whether we have muscle soreness after exercise or tingling in our joints or muscles. Because people who have just started exercising can't really tell the difference between this situation, that is, they all feel that it is a pain all over their body, and if it is just muscle soreness, it doesn't matter. But people who have just started exercising may have a misunderstanding, that is, exercising is to practice if you want to practice, which is a very simple thing, although you don't want to discourage your enthusiasm, but you must know that exercising is a sport with a low threshold but a high ceiling.

Even if you say I don't need to go to that level, at least we still need to learn a little bit about the way of exercising, so that we don't get hurt, after all, we exercise to get healthy and in good shape, and it will be worth the loss to get hurt.

So let's get down to business, the substance that makes us sore after training our muscles is lactic acid. In addition, it is the muscle damage caused by your training (don't be afraid, the muscles will only get stronger and stronger when the injury is recovered).

So why do we produce lactic acid? When we do strength training, which is ironing, our bodies use the glycolytic system, which allows our bodies to cope with medium-to-high intensity exercise, but it lasts about two minutes. So why does it only last two minutes?

Because there is something that prevents muscle contractions during exercise, and that is lactic acid. During our strength training, the body uses the glycolysis system, which is mainly used for energy by sugar, and lactic acid is constantly being produced in this process, making you feel that it is becoming more and more difficult for your muscles to contract, and your muscles are very sore and pumpy. Knowing that the accumulation is to a certain extent that you can't complete a contraction, the whole process is about 2 minutes.

Our system needs to rest for 30-90s to recover in such a process, which is why we should control the rest between groups at 30-90s, because if the rest time is too short, it will not recover, we can not better complete the next group, and if the rest time is too long, the effect of exercise will not be very good.

The first point is that if you exert too much force, you will feel sore, on the second day, you will exercise for too long, so it will also be sore, and the third point is that you exercise in the wrong way, and there is soreness at this time.

The main reason is that after aerobic or anaerobic exercise, our muscles will produce lactic acid, so there will be soreness.

Because a large number of lactic acid bacteria are produced after strenuous exercise, these lactic acid bacteria will accumulate around the muscles and are difficult to dissipate, and they need to be relieved by stretching.

The production of lactic acid is a product of anaerobic metabolism and is determined by the intensity of exercise, and not all exercise produces lactic acid.