Sports medicine divides muscle soreness caused by exercise into two types: one is that the pain appears immediately after exercise, but soon disappears, which is called acute muscle soreness; The other is the symptoms such as soreness, fatigue, fatigue, and even muscle spasm and stiffness, which only appear a few hours or one night after exercise, and some individuals may also have the phenomenon of decreased working ability. This kind of muscle pain disappears slowly, and it often takes three or four days to fully recover. This symptom is called delayed muscle pain or fatigue after exercise.

Acute muscle soreness is often caused by insufficient oxygen supply during strenuous exercise, which leads to a large accumulation of lactic acid and its metabolites in muscles. Lactic acid is an acidic substance, which can stimulate nerve endings in muscles and cause normal physiological reactions such as soreness. In addition, the accumulation of metabolites such as lactic acid in muscle will cause local osmotic pressure to increase, which will cause muscle edema and pain. After exercise, metabolites such as lactic acid accumulated in muscles are gradually transported away by blood. In this way, the symptoms of muscle pain will disappear.

At present, there are different opinions about the causes of delayed muscle soreness: some experts believe that it is caused by muscle fiber injury or connective tissue injury in muscles; However, some scholars believe that it is caused by blood circulation disorder caused by muscle spasm.

Generally speaking, muscle aches after exercise indicate that the human body can't adapt to the current amount of exercise for the time being. However, with the continuous improvement of exercise level and physical fitness, muscle soreness will not or rarely happen again.

Of course, it doesn't matter if you feel sore after exercise. Painkillers (1~2 tablets) or fenbid (0.3g) can be taken to relieve the symptoms of neuralgia and muscle soreness, and self-relaxation treatment can be carried out after rest or bathing. Self-relaxation therapy mainly focuses on the neck, back and limbs, supplemented by the head and chest and abdomen. The specific method is as follows

1. Push Tang Yin separately: Push Tang Yin point to the temple with both thumbs from left to right, repeating for 8~ 10 times, with an interval of 5~ 10 second each time, then separate the five fingers, and rub from the hairline of forehead to Baihui point for 5~6 times, repeating for 30 times, with an interval of 5~ 10 second each time. Wang Jian II. Press and knead the chest and abdomen: press and knead the chest from top to bottom for 20 times, and press and knead the abdomen in circles from left to right for 20 times.

3. Massage the leg: massage the front inner side and front outer side of the thigh repeatedly from top to bottom.

4. Back thumping: Empty hands, tapping shoulders and tapping waist. You can also beat your shoulders, back, waist and lower limbs alternately with a beating stick. Pay attention to the light back and heavy lower limbs when flapping.

5. Shake your legs: When standing or sitting, the leg muscles naturally shake, and the ankle joint can move up and down, left and right.

So, how to prevent fatigue after exercise? The main thing is to master the amount of exercise and time. In addition, we should eat some high-energy and digestible foods, such as milk, cheese, butter, eggs, etc., before healthy (1) exercise.

(2) During the exercise, pay attention to replenish water in time, such as mineral water or sports drinks.

(3) Be sure to take a rest after exercise. If possible, take a warm bath and relax massage, which can effectively prevent muscle soreness and fatigue after exercise.