After the exercise stopped 12 hours, the harm was even greater the next day, then gradually relieved, and the symptoms disappeared after 4-6 days! Most methods relieve muscle soreness by stretching and lengthening muscles, which may be due to the stimulation of Golgi's golgi tendon organ of muscles and the suppression of impulses. From the central point of view, pulling muscle can change the excitability of the corresponding center, block the spasm caused by excessive excitement of muscle spindle through negative pulling reflex, and improve the local tissue ischemia caused by spasm, thus improving the blood flow of muscle and promoting the recovery of damaged tissue.

I also know how to use a hot towel for hot compress, preferably a very hot one ~! !

And pinch your hands and muscles!

But time is too tight, I hope it will help you a little!

Good luck! Oh, in addition, vitamin E can partially relieve muscle pain after exercise!

In the latest issue of Mayo Medical News, sports medicine experts pointed out that cold compress should be used first and then hot compress should be used to relieve muscle soreness.

In order to relieve muscle pain caused by sports contusion and strain, the first step should be to apply cold compress to the painful part every 4-6 hours for 20 minutes in the first few days. This can relax the muscles from the state of excessive tension, so as to achieve the purpose of relieving pain. The cold compress tool can be an ice pack or a pack of frozen vegetables.

It is best to wrap the ice pack with a dry towel or clothes before cold compress to avoid frostbite of the skin.

After two or three days of cold compress, muscle tension and pain can be greatly relieved. At this time, hot compress therapy should be taken in time to completely eliminate muscle soreness.

Hot compress therapy is best to achieve 1, three times a day, 20 minutes each time. There are various means of hot compress therapy, such as directly applying a small bottle of hot water and a hot towel to the painful part, baking the lamp, soaking in a basin bath or taking a hot bath.

Experts also pointed out that hot compress is more effective than cold compress for muscle or joint pain caused by some chronic diseases (such as arthritis).

Ways to avoid muscle soreness:

* Muscle stretching (in a static way).

* gradually increasing load principle: the overload principle of muscle training makes muscles easy to be injured. With the gradually increasing load principle, muscle training is gradually improved.

Quality and quantity can effectively avoid injury.

* Vitamin C should be supplemented appropriately, but further analysis is needed for confirmation.

Delayed muscle soreness refers to muscle soreness that occurs several hours to 24 hours after exercise. Usually, the duration of muscle soreness is

About one to three days. The cause of delayed muscle soreness is nothing more than muscle injury, muscle spasm or abnormal connective tissue. However, it is generally believed that

Abnormal connective tissue is the biggest cause of delayed muscle soreness.

It is incorrect for the general public to think that muscle soreness is caused by lactic acid accumulation.

Less used or trained muscles, sudden intense or excessive repetitive activities are easy to cause delayed muscle soreness. The best prevention method is

Carry out muscle activities step by step, so that the muscles can bear the heavy or repetitive actions to be carried out. If muscle soreness occurs, you should rest and treat it with hyperthermia, and you should not exercise excessively, otherwise it will easily cause more serious injuries.