1, take a proper rest. When the pain is intense, rest properly (sit still or lie half-down). Rest can slowly promote blood circulation, accelerate the excretion of metabolites, and improve the nutritional supply and repair of sores.
2. Early cold compress. After intensive training, train the target muscles with ice packs 10~ 15 minutes. Clothes or towels should be separated between the ice pack and the skin to prevent frostbite.
3. Stretching. Static stretching can promote muscle relaxation and relieve antagonistic muscles. Perform static stretching exercises on sore parts, keep stretching for 2 minutes, then rest for 1 minute, and repeat.
4. Supplement nutrition. Eating carbohydrates within 2 hours after exercise is beneficial to restore muscle glycogen level, and eating them within 2 hours after training. General fitness training does not require taking supplements.
5, pat massage. Pat and massage sore parts to promote blood circulation.
6. Get enough sleep. During sleep, the body is mainly assimilated, and muscle repair is largely completed during sleep. Ensure 7-8 hours of high-quality sleep every day, watch TV, play mobile phone and drink coffee for a short time before going to bed.
Extended data:
Causes of muscle soreness
1. During strenuous exercise, muscle glycogen decomposition is accelerated, and oxygen consumption is increased, so that muscle is temporarily in a relatively anoxic state. At this time, muscle glycogen can be converted into lactic acid through pyruvate and accumulated in muscle.
2. During anaerobic exercise, grape glycolysis produces a large number of intermediate metabolites such as lactic acid, which cannot be excreted through respiration, forming lactic acid accumulation. Too much lactic acid can make muscles feel sore and can be completely removed from the body within one or two hours after stopping exercise.
3. Delayed muscle soreness is caused by muscle fiber injury, which reaches its peak 24~72 hours after exercise.
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