Relax your legs.
We can sit on the ground or on the bed, straighten our legs, hold hands tightly, and then slowly press our thighs with the protruding joints of our hands, in the direction of slowly pushing them from thighs to knees. Repeat this action with a certain intensity. After five minutes, change the direction, focus the pressure point on the pain point, and press 1 min for each point, which can effectively relieve muscle soreness.
Cold compress
After intensive training, we can use ice packs to compress our muscles. The cold compress time is generally 10 to 15 minutes. We can isolate the ice pack from the skin with clothes or sweaters to prevent frostbite.
Generally, after heavy-load training, athletes directly enter the ice bank to accelerate the recovery of muscle soreness. So we can use cold compress to relieve muscle soreness during strenuous exercise.
Late hot compress
After 72 hours of training, the muscles will heal slowly. We can apply cold compress in the early stage and hot compress in the later stage, and the general muscle soreness will disappear. If you don't exercise for a long time and suddenly exercise violently, your ability to resist lactic acid will be poor, so you can use hot compress. It is used to accelerate blood circulation and excrete metabolites such as lactic acid, bring fresh blood to target muscles and provide more nutrition for recovery.
massage
If we don't do warm-up exercises before training, then we can do static stretching and massage after training. We can massage sore muscles directly with our palms, which can effectively relieve pain and reduce the degree of pain. So, if your muscles are sore after exercise, you can have a massage.
Take a bath
After exercise, we can't take a bath directly. We should take a hot bath in half an hour. The water temperature can be a little higher. The purpose is to speed up the blood circulation, let the temperature soak our bodies, and reduce the pain. If we exercise for a long time, we can take a bath to relieve the pain.