Current location - Health Preservation Learning Network - Fitness coach - How to do muscle soreness after fitness?
How to do muscle soreness after fitness?
First, rest.

Rest can slow down the phenomenon of muscle soreness, slowly promote blood circulation, accelerate the elimination of metabolites, eliminate the supply and repair of nutrients in muscle soreness, and make it return to normal.

Second, stretching

Stretching muscles can accelerate muscle relaxation, relieve antagonistic muscles and help the recovery of spastic muscles. Perform static stretching exercises on sore parts, keep stretching for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day helps to relieve spasms.

Third, massage.

Massage sore parts, relax muscles, promote muscle blood circulation, help repair injuries and relieve spasms. Of course, self-relaxation therapy can also be carried out, generally focusing on the neck, back and limbs, supplemented by the head and chest and abdomen.

Fourth, hot compress

This is the most effective method. Hot compress on sore local muscles can promote blood circulation, improve metabolism and accelerate the relief and recovery of muscle soreness, especially with slight stretching or massage, which will accelerate the elimination of delayed muscle soreness.

Verb (abbreviation for verb) Take vitamins C and E orally.

It can promote the synthesis of collagen in connective tissue, accelerate the repair of damaged tissue and relieve soreness. Vitamin C is not only the main component of lubricating fluid connecting tissues, but also can protect cells from being damaged and prevent aging. Main sources: nuts, seeds, dark green vegetables, rapeseed oil, whole grains, etc.