1: cold therapy
After high-intensity exercise, wrap the ice with a towel and ice it immediately, which can reduce inflammation and quickly relieve muscle soreness.
2. Excessive heat
The first measure taken after exercise is ice compress. After a few hours, hyperthermia can be used to promote blood circulation and relax muscles for 20 minutes.
For example: local hot compress or hot bath, local infrared and microwave treatment can be done if conditions permit.
3. Take a proper rest and reduce exercise and food.
Maintaining light exercise can promote waste metabolism, blood circulation, accelerate muscle recovery, and thus reduce muscle soreness. Of course, muscle repair takes a certain time, and the intensity of exercise should not be too great, otherwise it will lead to increased soreness, continuous fatigue of muscle fibers, and even muscle fiber damage and fracture.
4. Static stretching
Static stretching exercises for sore parts, keeping stretching for 2 minutes, and then resting for 1 minute, repeated several times a day, can accelerate the relaxation of muscles and help the recovery of spastic muscles.
5: Pat and massage
Massage sore parts, promote muscle blood circulation, effectively repair injuries and relieve spasms. Generally speaking, the neck, back and limbs are the main ones, supplemented by the head and chest and abdomen.
Drink fruit and vegetable juice drinks
Orange juice, carrot juice, apple juice, grape juice, etc. It can replenish electrolyte lost after human exercise.
Take painkillers properly
If you want to relieve the pain immediately, you can use acetaminophen or ibuprofen, naproxen, aspirin and other non-steroidal anti-inflammatory drugs, but use them as little as possible.