1, warm up first, and gradually enter the state of exercise.

In order to make your muscles flexible and prevent injuries during high-intensity exercise, you must do warm-up exercises to activate your muscles. You can't skip the preparation step and start high-intensity exercise directly.

Do light exercise first and gradually increase the intensity. For example, if you want to lift weights, you can't start with heavyweight barbells. You practice light weight first, and then practice high-intensity sit-ups and presses.

Step 2 stretch correctly

Stretching before and after exercise helps lactic acid metabolism in muscles. It is not advisable to stretch for several hours after high-intensity exercise. You should stretch immediately after exercise, which can prevent muscles from becoming stiff and reduce pain.

Stretch after warm-up, because muscles will become flexible after warm-up and will not be damaged when stretching. There are also corresponding guidelines on how to stretch correctly. You can learn how to stretch to improve flexibility and reduce sports injuries.

3. Keep plenty of water

It is dangerous to be short of water at the beginning of exercise, because lack of water will not only cause dizziness or even fainting, but also aggravate muscle soreness after exercise. Replenish enough water during high-intensity exercise to increase the oxygen content of muscles, thereby increasing endurance and promoting lactic acid metabolism after exercise.

Don't drink too much water before exercise, otherwise it will cause bloating and stomach cramps. Always keep plenty of water, especially one or two days before high-intensity exercise.

There is such a calculation rule: the daily water consumption (in ounces) is half of the body weight (in pounds). For example, if your weight is 160 pounds, then you should drink 80 ounces of water every day (1 pound = 16 ounces = 0.4536 kilograms). The amount of drinking water mentioned here includes the water content of foods and drinks such as milk and juice.

To ensure water retention during exercise, it is recommended to drink a glass of water every 15 minutes of high-intensity exercise.

Method 2: Relax muscles after exercise.

1, cold compress

. Ice compress immediately after high-intensity exercise has been proved to be more effective than other methods in relieving muscle soreness. Ice compress can diminish inflammation and relieve muscle soreness quickly. There are ice bath facilities in the gymnasiums of professional sports colleges. If there are no professional facilities, you can also try the following methods:

Take a cold bath after exercise. The colder the better. Professional athletes use ice water, but if you can't stand it, use cold water instead of heating it. The effect of cold water is not as good as ice water, but it is better than warm water.

If you are a professional athlete, it is recommended to buy a five-gallon ice bucket. When your arm is sore (for example, after practicing basketball), a five-gallon bucket can just submerge your whole arm. Besides arms, feet can also be iced with this bucket.

Before applying ice to muscles or muscle groups (not the whole body), wrap the ice cubes in a towel as a buffer. In case the temperature is too low to frostbite the skin. Put the crushed ice into a plastic bag, then wrap it in a tea towel and ice the muscles.

Fix the ice on your body with plastic wrap. If you need to walk (such as cooking and washing clothes), plastic wrap can help you fix the ice so that it won't fall off when you walk.

Ice compress lasts 10-20 minutes.

2. Excessive heat

The first measure taken after exercise is ice compress. After a few hours, hyperthermia can be used to promote blood circulation and relax muscles. The hyperthermia lasts for 20 minutes.

Take a hot bath. Hot water can relax muscles.

Adding epsom salt to bath water is an effective family therapy to relieve muscle soreness. Diarrhea salt is rich in magnesium, which can relax muscles after being absorbed by them. Add 2-4 tablespoons of epsom salt to the bathtub and stir thoroughly to dissolve it. Enjoy the bath. You will feel much more relaxed after taking a bath.

If you feel stiff neck muscles, you can fill rice with cylindrical socks and seal them. Microwave 1.5 minutes hot compress. Can be reused.

For muscle soreness in specific parts, you can use a warm baby that can be torn and pasted for several hours. You can buy it in general pharmacies and daily necessities stores.

Step 3 keep moving forward

When your muscles are sore, you may want to stop exercising, but research shows that maintaining light exercise can promote muscle recovery. Of course, muscle repair takes some time, and the intensity of exercise should not be too great.

Exercise can speed up blood circulation, thus reducing muscle soreness. Exercise promotes waste metabolism and relaxes muscles.

When you feel muscle aches, you should measure your exercise intensity and do some light exercise the next day (the intensity is about the same as the warm-up of the previous day). For example, after running five kilometers, the muscles are sore, which can reduce the intensity and walk half a kilometer to one kilometer.

Step 4 massage

When you are tired from exercise, the muscle fiber tissue will tear slightly. The body's natural reaction is inflammation. Inflammation mainly occurs under the action of cytokines, and massage can reduce the production of cytokines. Massage will also increase mitochondria in muscles, thus enhancing the oxygen absorption capacity of muscles.

Massage can also promote the metabolism of lactic acid, lymph and other residual wastes in muscles.

Ask a professional masseur to give you a muscle relaxation massage. Massage therapy relaxes the body and mind and promotes muscle repair.

Massage yourself. You can massage specific parts of your muscles that are sore. Press the muscles with your thumb, knuckles and palms, and push harder. You can also use hockey or table tennis to help massage, so that your hands can save some strength.

You can't just focus on the center of sore muscles when you massage. You should also push it to the edge. A comprehensive massage can relax muscles faster. So when the wrist is sore, massage the whole forearm.

5. Buy a foam roller.

Some convenient appliances can help you massage before and after exercise, and can also prevent and treat muscle soreness. It is most effective for leg muscles and can also be used for back, chest and buttocks. Put the foam roller on the sore muscles and roll it back and forth. Doing so can relieve stress.

Relax your fascia. Professional athletes and therapists have used this method for a long time, and now many people who exercise and keep fit will also use it. Foam rollers can be bought in sporting goods stores or online.

How to use foam roller to relieve muscle soreness effectively?

If you don't want to spend money on foam rollers, you can also use hockey or table tennis.

Step 6 take painkillers appropriately

If you want immediate results, you can use acetaminophen or non-steroidal anti-inflammatory drugs such as ibuprofen, naproxen and aspirin.

/kloc-minors under 0/8 should not use aspirin. Due to the possibility of Raynaud's syndrome, this disease can lead to serious brain damage.

Nonsteroidal anti-inflammatory drugs should be used as little as possible. Because frequent use of such drugs will reduce the self-repair ability of muscles. Try to choose natural methods to relieve muscle soreness.

7. Measure the type and degree of soreness and learn to judge which soreness is normal.

Muscle soreness after high-intensity exercise is generally normal, but we should also pay attention to whether the situation is serious.

Usually, the muscles will ache the next day after exercise, especially when the intensity of exercise is suddenly increased, or when the exercise type is changed to muscles that were previously ignored. This kind of muscle soreness usually lasts for a day or two, and then gradually relieves.

Pay attention to any sudden sharp pain during exercise, which may be a sign of muscle injury. Also pay attention to joint pain to prevent ligament and meniscus injury or osteoarthritis.

If you suddenly feel sore muscles and have not been relieved after taking over-the-counter drugs for several days, go to see a doctor.

Method 3. Eat correctly to prevent muscle soreness

1. Make a reasonable diet plan and replenish enough water. When you do high-intensity exercises such as weightlifting, muscle soreness is actually a manifestation of muscle recovery, which requires water and a lot of protein's participation. The daily intake of protein (in grams) should be equal to lean body mass (i.e. LBM, extra fat mass in pounds), i.e. 1 lb lean body mass consumption 1 g protein.

For example, an adult male with a body fat rate of 20% and a weight of 160 kg needs to consume about 130 g of protein every day. According to this method, the repair speed of the body will be greatly improved after exercise, and muscle loss caused by insufficient nutrition can be prevented. To achieve the best effect, protein should be supplemented within 15-45 minutes after exercise.

Drink plenty of water during exercise, and make sure to get enough water at other times. Efficient muscle movement and repair need water. So don't forget to drink water.

Supplementing carbohydrates before and after exercise can promote muscle repair and provide the body with energy sources for exercise.

2, you can take vitamins, antioxidants and other nutritional supplements. Proper muscle repair during exercise requires special vitamins and minerals, so taking correct supplements can provide adequate preparation for high-intensity exercise.

Vitamin C and antioxidants are particularly effective in preventing muscle soreness. Blueberries, artichokes and green tea are rich in antioxidants, while peppers, guarana and citrus fruits are rich in vitamin C.

In addition, branched-chain amino acids (L- leucine, L- isoleucine, L- valine), I- glutamine, I- arginine, betaine, taurine, etc. It can supplement and promote the waste metabolism of muscles. In addition, it also has an effect on muscle recovery and remodeling.

Supplement protein. Protein is important for muscle remodeling. Protein can eat natural foods (such as eggs, yogurt and chicken) or drink a spoonful of egg milkshake before exercise.

Supplementing sarcosine. Sarsine is an amino acid existing in human body. Supplementing more sarcosine can promote faster muscle repair after high-intensity exercise. Sarsine supplements can be bought at health food stores.

3. Try to drink sour cherry juice. Sour cherry juice is considered as a super food and is famous for its rich antioxidants. Scientists have found in their research that sour cherry juice can relieve muscle soreness.

Buy 100% pure sour cherry juice in supermarket or health food store. Choose pure cherry juice and don't mix it with other juices (such as cherry apple juice) to ensure the content of cherry juice. Also make sure that cherry juice contains no sugar and other additives.

Sour cherry juice can be used as the base material of milkshake before exercise, or it can be drunk alone. Sour cherry juice is great to drink directly, or you can freeze a plastic cup of cherry juice in the refrigerator for 45 minutes to make a delicious cherry smoothie.

skill

The above-mentioned ice compress method should be carefully operated. If you immerse your whole arm in ice water at once, sudden heat loss will affect blood circulation. Don't do this if you have blood pressure or heart problems. Even if you are healthy, you should gradually put your arms into ice water, especially on a hot day. A better way is to wrap a cold bandage around your arm from your fingers, then dry it and massage it (from your hand to your heart). Don't push too hard when you massage, so as not to stimulate your muscles.

Ice time should not be too long. It is recommended that each ice compress last 15-20 minutes, which can be repeated. Because the curative effect of ice compress will not continue to improve after more than 20 minutes, and it may cause tissue frostbite.

Joint pain is very serious and may cause long-term injury. Don't confuse muscle pain with joint pain. If the pain is not relieved after a few days' rest and you have tried the methods mentioned above, you should consult a doctor.