Does your whole body ache after exercise? For people who don't exercise for a long time, they will feel extremely tired after exercising for a period of time, and we often hear that people who don't exercise for a long time are very prone to get sick. How about sharing your aches and pains after exercise?

Does your whole body ache after exercise? 1 The whole body aches after exercise, indicating that sports injuries have occurred, which is not a good thing. Showing this situation, on the one hand, shows that the patient has exercised excessively or has not warmed up.

Exercise produces soreness, which is usually divided into the following reasons:

1, not diligent: I seldom exercise at ordinary times, only occasionally; Or haven't done this kind of exercise for a long time;

2, love bravado: if you want good grades, you will practice hard, suddenly increase the intensity of exercise and lengthen the exercise time;

3, wrong fitness movements: sometimes do some stretching movements, such as going downhill, chest expansion and so on. It is also easy to get sore.

When the above-mentioned wrong behaviors occur, muscle fibers and connective tissues are slightly damaged, which will be manifested in the form of soreness. I didn't feel anything at the time. I began to feel sore in a day or so, which is medically called delayed muscle soreness. Generally, within 48 hours, the pain will reach its maximum, and then it will gradually disappear. However, when you do these exercises again, you will find that muscle soreness is obviously improved, or it is completely gone. This is because muscles and connective tissues are exercised and stimulated.

Stick to exercise methods

Continuing to exercise will not increase the pain, but will alleviate it, so this cannot be an excuse for people not to exercise. This kind of soreness is called "delayed muscle soreness" because of slight muscle strain, which can help muscle rebuild and make it stronger and more lasting.

The best way to relieve soreness is to continue to do proper exercise every day. Long-term exercise will not accumulate so much lactic acid and alcohol, and the degree of soreness will be weakened, which is not obvious.

Aerobic exercise after exercise is also a relaxation method. Lactic acid produced during exercise can be consumed by aerobic exercise, because lactic acid can be decomposed with other tissues of the body to generate energy and reduce lactic acid accumulation. Aerobic exercise can jog intermittently for about 20 minutes after exercise. Aerobic exercise can relieve the symptoms of body aches.

Although you can continue to exercise after being sore, remember to pay attention to the following four points:

1, don't take painkillers

When exercising in a state of physical pain, it is best not to take painkillers, so as not to accidentally exercise too much and feel nothing, but really do harm to the body. Keeping your body alert and self-adjusting your exercise rhythm is the safe and correct way.

Step 2 assess pain.

Sports experts say that although exercise can help muscle reconstruction under pain, it is not a good thing to have excessive pain for too long. If it is beyond your capacity, you must rest immediately, seek the help of a doctor, evaluate the injury, and determine the recovery date before exercising.

3. Eat more protein.

Muscles are made of protein, so the only way to shorten them is to add more protein to them. Eating immediately after exercise can not only build better muscles, but also relieve pain, which is less likely to lead to obesity!

4. Change the way you exercise

If the current exercise intensity is too high, it is suggested to change the exercise mode the next day, such as changing from heavy training to aerobic and from severe to mild. As long as you keep exercising, your muscles will continue to build and it is not easy to get hurt again.

How to eliminate body aches after exercise?

The key to eliminating body ache after exercise is to eliminate lactic acid accumulated in the body. Eliminating lactic acid accumulation can be divided into active elimination and passive elimination. It is passively eliminated through rest and recovery. Generally, it takes three to seven days for soreness to return to normal, so it is necessary to master the method of actively eliminating lactic acid in the body.

Stretch muscles after exercise.

After exercise, we must pay attention to stretching and relaxation, especially stretching the muscles in the exercise area, which can eliminate some accumulated lactic acid, because the muscles will contract continuously during exercise, which will make the muscles swell due to congestion and hinder the flow of blood, while stretching can relax and restore the congested and swollen muscles to the greatest extent, reduce the accumulated lactic acid and dredge the blood.

Muscle stretching generally adopts static stretching, that is, slowly stretching the muscle to the maximum stretching degree, and then keeping this action 10-20 seconds, and repeating it intermittently for two or three times. Stretching can relieve muscles and improve the blood flow caused by spasm caused by excessive excitement. If it is better to cooperate with stretching during exercise, it can promote better recovery of the body.

Cold compress first and then hot compress method

To relieve muscle pain, you can apply cold compress first and then hot compress. In order to relieve the muscle pain caused by exercise, cold compress can be applied to the painful part three or four times a day for about 20 minutes each time, which can relax the overstressed muscles and relieve the pain. After the third day, muscle tension and pain have been greatly relieved. Then you can completely eliminate the pain by hot compress, hot compress 1 day, 3 times each time.

Daily massage

Massage after exercise is a good method. After exercise, press or knead the sore parts with both hands in time, so that lactic acid and alcohol in the muscles are gradually dispersed, which can relieve soreness, rest fully and adjust quickly. In addition, don't rest immediately after exercise. You should relax your limbs after walking for a while, which will help relieve the pain.

Eat alkaline food

Vegetables and fruits, especially low-sugar fruits such as green leafy vegetables, fungi and algae vegetables and pears, are strongly alkaline foods, which can neutralize lactic acid and accelerate lactic acid excretion. Don't reward yourself with big fish and meat after exercise Big fish and big meat are extremely acidic foods, which is not conducive to the discharge of lactic acid in the body. You can choose high-quality protein sources rich in protein and low in fat, such as bean products and milk, to supplement the nutrition needed for muscle repair after exercise. It is also a good choice to drink fruit vinegar as water after dilution.

Does your whole body ache after exercise? The reason why you must keep exercising.

1, relieve the body's natural pain

If you feel pain and stiffness in your knees, shoulders, back or neck, rest is not the best way. Experts say that adults who insist on aerobic exercise for a long time are less likely to suffer from musculoskeletal discomfort than those who always like to lie on the sofa. Exercise can release endorphins (a hormone that can relieve pain). Endorphins are a soothing agent for physical pain, which can also make tendons less tense and relieve some chronic symptoms of the body, such as arthritis.

2. Reduce the chance of catching a cold by 33%

Proper exercise can not only speed up your metabolism, but also improve your immunity and help your body fight against the invasion of cold viruses and other bacteria. A study by the University of Washington, USA, found that women who take a 45-minute cardiopulmonary exercise course five times a week are three times more likely to catch a cold than women who do stretching exercise once a week.

Keep exercising, but don't overdo it. If you often exercise vigorously, such as running for more than 90 minutes, your immunity will be reduced.

3. It is beneficial to oral health.

Experts believe that dental floss and toothbrush are not the only magic weapons for smiling, but exercise also plays an important role. In their latest research, it is found that adults who do moderate exercise for 30 minutes five times a week will reduce the risk of periodontitis by 42%, and this gum disease will occur more frequently with age. Exercise can also inhibit the occurrence of heart disease like periodontitis-because it can reduce the level of C-reactive protein that causes inflammation in the blood.

Does your whole body ache after exercise? What is the reason for body ache after exercise?

It is normal for the body to feel sore after a lot of exercise. It is a normal physiological reaction and is caused by the accumulation of lactic acid in the body. When lactic acid accumulates to a certain extent, the whole body will feel sore.

The doctor said: There are two kinds of muscle soreness after exercise and fitness, one is acute, the other is chronic, also called delayed. Acute muscle soreness is often manifested as pain within a few hours after exercise, and chronic muscle soreness is often manifested as pain 2-3 days after exercise.

This is because there is some damage to muscles during exercise, but don't be afraid. Exercise itself, especially some targeted strength training, will cause slight muscle strain. On the other hand, if there is no slight muscle strain, it means insufficient exercise.

Therefore, physical pain after exercise will not have much impact on health. But pay attention to distinguish between soreness and muscle strain. The pain of muscle strain will be more severe and it is difficult to recover. It is best to see a doctor in time.

It is often inevitable to exercise again if you don't exercise for a long time. How can ability alleviate aching feeling?

Doing the following four things will help relieve pain:

1. Soak your feet with hot water or apply hot compress to relieve soreness.

The next day after a lot of exercise, if you are worried about backache, you can soak your feet with warmer water. Of course, it is also useful to soak your feet after the soreness appears. There are many meridians and acupoints on people's feet. Soaking feet can help relax the body, reduce the pain, and also help sleep, with many benefits. If you have local soreness, you can also use a hot towel to compress the sore part to achieve better pain relief.

Do a proper massage to relax your body.

Massage can fully relax your body, promote blood circulation, make the pain disappear faster and recover as soon as possible.

It is also a good way to keep exercising.

When you feel sore after exercise, many people are reluctant to move more, for fear that the pain will be stronger. In fact, at this time, under the premise of no muscle strain, doing some low-intensity exercise, such as jogging for a short time, can obviously relieve the pain and help the body recover faster.

4. Eat more foods rich in protein to supplement nutrition.

It is very necessary to replenish energy for the body in time after a lot of exercise. Physical pain indicates that the muscles have been damaged to some extent. Eating more foods rich in protein is helpful for muscle recovery, such as fish, bean products and milk, which are good choices and can supplement nutrition for the body.

It is very important to keep healthy and keep proper exercise. However, we should also pay attention to scientific methods in sports, and try not to exercise blindly, which is bad for our health. After exercise, we can take effective measures to relieve the pain, so as to keep our bodies in a better state.