1) 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.

2) Static 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.

3) Flap 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. Specific methods are:

1. Back-pounding: Hold your hands in an empty fist and lightly beat your shoulders and waist. You can also beat your shoulders, back, waist and lower limbs alternately with a beating stick. When flapping, pay attention to the back light and the lower limbs can be biased.

2. Massage the leg: massage the front inner side and front outer side of the thigh repeatedly from top to bottom.

3. Shake your legs: When standing or sitting, the leg muscles relax and shake, and at the same time, you can perform circular activities of the ankle joint.

4. Push Tang Yin separately: Push Tang Yin point (the center of eyebrows) to the temple with both thumbs from left to right for 8 ~ 10 times, with an interval of 5 ~ 10 second each time, and then push Baihui point from the hairline of forehead for 5 ~ 6 times, with an interval of 5 ~ 10 second each time.

5. Press the chest and abdomen: press the chest from top to bottom and repeat 20 times; Massage the abdomen from left to right for 20 times.

4) 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 and promote it to return to normal.

Sufficient preparation activities before warm-up exercise, such as low-intensity aerobic exercise or low-load weight training, will relax the joints of muscle activity areas, accelerate blood circulation, and properly stretch the active muscle groups.

The load and time of gradual exercise should be gradual, and should not exceed the scope of personal ability.

Avoid centrifugal contraction. Doing unfamiliar or infrequent sports, especially engaging in repeated centrifugal muscle contraction, is more likely to cause muscle soreness, and centrifugal contraction should be avoided.

Avoid excessive exercise. Many people seldom exercise at ordinary times, but exercise occasionally. They have to be exhausted before they feel "addicted", and it is inevitable that they will have backache and leg pain the next day. So people who don't exercise often should pay attention to enough exercise. Because a lot of exercise not only can't achieve the purpose of exercise, but also is harmful to the body.

Relaxation Exercise It is very important to relax after strenuous exercise, especially the stretching of the active parts, which can promote circulation and help to slow down or even avoid muscle soreness.

Regular exercise depends on long-term persistence and regularity, which can not only exercise, but also improve physical tolerance and reduce muscle soreness.