People who have just started physical exercise often feel muscle aches the next day or even the next few days after exercise. Some people who often take part in physical exercise will feel the same way if they suddenly increase their exercise. Some people are afraid to continue physical exercise because they are afraid of getting hurt. In fact, this kind of worry is unnecessary.

(A) the causes of muscle soreness

Muscle ache after exercise is mostly a physiological phenomenon, which is the normal reaction of the body to training. There are many explanations for muscle pain after exercise. One view is that after physical exercise, muscles perform "micromanipulation" on muscle structure, which is so tiny that it can only be seen under an electron microscope. Unlike what we usually call muscle strain, this micromanipulation leads to muscle pain. Another point of view is that when the human body is engaged in strenuous exercise, the muscle lacks oxygen, which makes the muscle glycogen only metabolize and supply energy, and there is no oxygen, which makes the lactic acid in the muscle accumulate in large quantities and cannot be eliminated in time. Lactic acid stimulates the sensory nerves of muscles and makes people feel sore. There is also a view that skeletal muscle is "congested" during exercise, which leads to increased pressure in muscle, stimulates sensory nerve endings in muscle and produces muscle pain. Although the exact cause of muscle pain after exercise is not clear, there is a consistent view that this kind of pain is not pathological and physical exercise can still be continued.

(2) The main measures that can be taken after muscle pain.

1. After exercise, you can take active recovery measures, such as doing some passive stretching activities such as leg press and leg stretching, so that the tense muscles can be fully stretched and relaxed, improve the blood circulation of muscle tissue, relieve muscle pain and make muscles recover as soon as possible. Before the muscle pain completely disappears, these pulling actions can be repeated until the discomfort completely disappears.

2. After the symptoms of muscle pain appear, don't stop physical exercise, but continue to exercise, which will help to eliminate muscle pain as soon as possible. It's just that the intensity of exercise can be smaller and the time can be slightly shorter. Do more stretching exercises for a few days, and the pain symptoms will disappear. Otherwise, if you stop exercising, even if the pain disappears, you may still have the same symptoms after exercising again, and the recovery time is relatively long.

3. Massage, hot compress or hot bath can be used together to accelerate the elimination of muscle discomfort.