1, proper muscle stretching after exercise:

Static stretching can accelerate the relaxation of muscles and help the recovery of spastic muscles. Or shake your limbs, shake and pat your thighs or upper arms first, and then shake your calves or forearms.

2. Appropriate cold compress:

Immediately after high-intensity training, train the target muscles with ice packs, usually 10 ~ 15 minutes. The ice pack is separated from the skin with clothes or towels to prevent frostbite.

Step 3 take a cold bath:

Due to the damage of muscle microstructure after exercise, hot water bath or hot compress will accelerate the blood circulation of injured muscles, thus aggravating the damage of muscle microstructure. After intensive training, if you take a hot bath, you will feel more sore the next day than taking a cold bath.

4. Nutritional supplements:

Eating a lot of carbohydrates within 2 hours after training can restore the level of muscle glycogen, so eat a meal within 2 hours after training. General fitness training does not need to take supplements, but attention should be paid to timely supplement carbohydrates, eat more fruits and vegetables, and supplement food protein.

5, full body massage:

The purpose of massage is to relax muscles. The main parts of massage are limbs, neck, back and waist.

6. Hot compress:

After 72 hours of training, the microstructure of general muscles is destroyed and healed. Through early cold compress, strengthening stretching and supplementing nutrition, general muscle pain will disappear.

Extended data:

Several foods to help you relieve muscle soreness:

1, fish

Fish is rich in anti-inflammatory substances omega -3 fatty acids and protein. It can not only relieve muscle soreness, but also promote muscle and strength growth.

2. Spinach

Spinach is rich in antioxidants, which can effectively fight free radicals. In addition, spinach is also rich in minerals such as magnesium. Studies have shown that magnesium can regulate blood sugar and blood pressure and maintain normal muscle and nerve functions.

3. Sweet potato

Sweet potato is a medium GI food, which is rich in starch. In the dinner after training, taking sweet potato as the staple food can quickly supplement glycogen. In addition, sweet potato is also rich in powerful antioxidant vitamin C, which can effectively resist free radicals.

4. energy

Ginger is good for anti-inflammation, especially rich in trace elements. Scientists' research shows that ginger can reduce muscle soreness by about 25% in a short time.