Muscle soreness is not necessarily an indicator of exercise effect. There are many reasons for muscle soreness, such as not exercising regularly, improving exercise intensity, stopping exercise for a while and then resuming exercise. If the next day after exercise, your thighs are so sore that it is difficult to go up and down the stairs, it can only prove that the amount of exercise the day before is much larger than before, and the exercise is quite effective.
Whether muscle aches or not depends on daily exercise. Sticking to exercise can slow down the degree and frequency of muscle pain. After strenuous exercise, muscles also need time to recover, so muscle soreness should be sporadic, not normal. Occasionally, muscle soreness can help us realize which part of the body lacks exercise, so as to strengthen the exercise in the corresponding part and reduce muscle soreness.
Be sure to distinguish between muscle aches and spasms. Muscle soreness lasts for 24 to 72 hours after exercise. If it exceeds this time range, it is likely to be muscle spasm. Once muscle spasm occurs, it is necessary to deal with it in time and seek medical advice in time, otherwise it may cause muscle damage.
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Methods of relieving physical pain after exercise
1, take a proper rest.
When the pain can't be eliminated or can't be eliminated slowly, you should take a proper rest. Because rest can slow down muscle soreness, and can slowly promote blood circulation, accelerate the elimination of metabolites, and improve the supply and repair ability of nutrients in muscle soreness.
2. Pat and massage
Gently patting and massaging sore parts can relax muscles, promote blood circulation, help repair muscle injuries and relieve spasms.
Step 3 increase activities
Sitting still immediately after strenuous exercise can lead to muscle stiffness, and many people often give up exercise because of it, which is actually wrong. If physical and mental conditions permit, you can appropriately increase the amount of exercise, such as standing up, walking or doing some stretching exercises. This method can effectively promote the decomposition of lactic acid, help relieve muscle tension and stiffness, and also relieve pain to some extent.
However, if the muscle pain persists and does not improve, it is necessary to check whether the muscle and soft tissue are damaged.
Soft tissue injury refers to a large class of trauma syndrome caused by direct or indirect violence of soft tissue or skeletal muscle or long-term chronic strain. Microcirculatory disturbance and aseptic inflammation occur after tissue injury, resulting in local swelling and pain.
4. Hot or cold compress
This is a simple, quick and easy-to-operate natural therapy, which helps to reduce swelling and relax muscles. For muscle soreness or tightness, hot compress should be used. For muscle pain or swelling, apply an ice pack or a towel soaked in cold water directly to the affected area for 20 minutes.
5. Sleep and recovery
When muscle tears cause muscle aches, it takes some time to recover. When we sleep, the body will produce more growth hormone to help muscle rebuild.
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