Many friends don't exercise at ordinary times and suddenly engage in activities with a lot of exercise; Or when the amount of exercise suddenly increases than usual, muscle aches are prone to occur. Muscle aches indicate that your exercise level can't adapt to the current amount of exercise. If you stick to it and exercise regularly, when your whole body function is improved to a new level, you will adapt, and similar exercise will not make your muscles ache. This is also the reason why many friends who exercise regularly seldom have muscle aches.
Why is the muscle sore?
There are two kinds of muscle soreness: one is acute muscle soreness, which appears immediately after exercise but disappears quickly; Another kind of pain does not appear immediately after exercise, but only after a few hours or even a night's sleep, and it disappears slowly and takes several days to disappear. This kind of soreness is called delayed muscle soreness. Just now, this friend mentioned that his symptoms of muscle soreness disappeared after three or four days, which belongs to this category.
Acute muscle soreness is often caused by excessive exercise and insufficient oxygen supply, which leads to a large accumulation of lactic acid in muscles. Lactic acid is an acidic substance, which can stimulate nerve endings in muscles and produce pain; In addition, the accumulation of lactic acid in muscle will cause local osmotic pressure to be too high, thus sucking up the surrounding water and causing muscle edema. This swelling stimulation is also the cause of muscle soreness. After exercise, the milk accumulated in the muscle is gradually transported away by the blood, and the muscle ache disappears.
At present, most scholars believe that the reason of delayed muscle soreness is that muscle fibers are slightly damaged after long-term exercise, and some people think that muscle connective tissue is also damaged.
How to relieve muscle soreness
When muscle aches occur all over the body, you can take some analgesic drugs, such as APC, hot bath, sauna and so on. And pay attention to doing some muscle stretching exercises for sore muscles. Remember to do some stretching after normal exercise, and you can also do massage or acupuncture to make the pain disappear faster.
In addition, when muscles are sore, you should have a full rest and eat some alkaline foods, such as vegetables, fruits and milk. Help us restore the acid-base balance of the body. On the contrary, rice, meat, seafood and animal offal are all acidic, and eating more will aggravate muscle soreness. Don't forget to eat more fruits containing vitamin C, such as citrus, which can remove free radicals and relieve physical pain.