How can we alleviate the problem of muscle soreness after fitness? Muscle aches often occur after a lot of exercise. This kind of muscle soreness does not appear immediately after exercise. Let's take a look at how to relieve muscle soreness after fitness.

How can we alleviate the problem of muscle soreness after fitness? 1 After muscle soreness occurs, we can take stretching exercise, applying ointment, ice compress, warm bath and sauna to relieve the pain. However, the above methods can only provide short-term relief. To get rid of the pain fundamentally, we should pay attention to the following points during exercise:

1, scientifically arrange exercise load according to different physique and health conditions, and don't try to be brave;

2. When exercising, try to avoid focusing on a certain part of the body for a long time to avoid local muscle overload;

3, do a good job of warming up, pay attention to local muscles to practice more fully;

4. Pay attention to the whole body relaxation exercises and muscle stretching exercises after exercise.

Muscle soreness is mostly caused by muscle injury. Just like other sports injuries, injured muscles must be given enough time to recover. If it is really inevitable, you have to take a day or two off after the training class that constitutes muscle soreness.

In addition, don't rush to the bathroom to take a bath after exercise, which will easily affect the blood circulation of the body and increase the burden on the heart. Especially steam bath and sauna bath, if carried out immediately after training, can easily lead to dizziness, nausea and even heart failure. Therefore, do some simple relaxation and stretching exercises after exercise, and be sure to wait until the heart rate is below 120 times per minute for 5- 10 minutes, and then take a shower.

In order to relieve fatigue as soon as possible, some people will eat a big meal of chicken, duck and fish after exercise, thinking that this can supplement nutrition and meet their physical needs. In fact, eating these foods at this time is not only not conducive to relieving fatigue, but also has adverse effects on the body.

People should eat more alkaline foods, such as fruits, vegetables and bean products. After physical exercise, so as to maintain the basic balance of pH in the body, safeguard human health and eliminate fatigue caused by exercise as soon as possible.

Lactic acid produced by this kind of exercise is normal and will only make you feel sore. This kind of muscle soreness is most likely to occur in people who seldom take part in sports, or those who take part in physical exercise for the first time or for a long time.

Generally speaking, if you don't continue to exercise, it will disappear automatically in about 5 days. If you continue to exercise, you can eliminate it in 2 to 3 days. However, experts still suggest that it is best to exercise all parts of the body, instead of doing only one part for a long time, and doing a variety of exercises alternately. This is to give the exercised muscles a rest, because muscle growth needs rest and recovery.

But in order to avoid muscle soreness, we should control the amount of exercise for the first time, from small to large. Before and after each exercise, you should be prepared and organized. If it really hurts, fitness experts give some treatments:

1, slightly stretched

The methods to deal with muscle soreness include analgesics, slight stretching, massage, hot water bath, cold and hot compress, etc. The effect of drugs is well known, and gentle stretching is effective, because muscles are easy to tighten when recovering, which will aggravate the pain, so slow and gentle stretching can reduce tension and relieve pain.

Step 2 massage your muscles

Massage sore muscles can also help reduce muscle tension and increase blood circulation, thus accelerating recovery and shortening DOMS time. Hot water bath, like massage, can relax muscles and speed up circulation. The smoother the blood flow, the more oxygen and nutrients are input into cells and tissues, thus repairing damaged muscles more quickly.

Step 3 apply cold and hot compress

Cold compress and hot compress will also have an effect. As the name implies, apply an ice pack to the affected area 15 minutes, then apply hot compress 15 minutes, and then apply ice, and keep circulating. Scientific research has found that the change of cold and hot temperatures plays a great role in accelerating blood circulation and muscle rehabilitation.

How can we alleviate the problem of muscle soreness after fitness? 2. Can I take part in long-distance running if my leg muscles are sore?

After leg pain, you can choose proper exercise instead of running fast.

Running has a term called "lactic acid valve", which means that when the running speed of human body exceeds a certain threshold, a large amount of lactic acid will be produced in human blood to stop you. Although it is not the "culprit" that causes our leg pain, we should try to avoid it in the early stage.

If the leg is really painful, we can choose to take a day off, soak in a hot foot, massage the sore part of the leg, pat the leg gently from top to bottom or apply hot compress, and the symptoms will be obviously relieved the next day.

How should muscle soreness be handled?

1, hot compress

Hot compress is to dilate blood vessels through heat, accelerate local blood microcirculation, relax muscles, promote the dissolution of accumulated lactic acid, and achieve the purpose of relieving muscle soreness. Attention, use hot compress after running leg pain.

Specific practice: You can use a hot towel or warm bag (the temperature should not be too high, 60 degrees is appropriate) to directly apply it to the sore leg muscles, once 15-20 minutes, once for 4-6 hours, until the muscle soreness is eliminated.

Step 2 massage

After the first day of running, you can massage your legs, which can promote blood circulation, relieve muscle tension and promote acid discharge, thus relieving pain.

Specific practice: massage the sore muscles themselves and push them along the direction of the muscles.

3. 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.

How to prevent muscle soreness

The simplest way to reduce or avoid the occurrence of delayed muscle soreness is to gradually increase the intensity and use the natural adaptation mechanism of muscles when carrying out new training methods.

Although the main cause of delayed muscle soreness is centrifugal contraction, it seems unrealistic to deliberately reduce the amplitude of centrifugal contraction in most training methods.

Surprisingly, static stretching or warm-up before exercise can't avoid delayed muscle soreness, but of course its role in reducing injury can't be ignored.

Why is there pain?

1, lack of exercise at ordinary times

People who usually don't exercise at all suddenly take part in running, which will make the calf muscles unable to adapt for a while, which will lead to calf pain.

2. No warm-up.

Without warm-up exercise before running, the muscles, joints, ligaments and other parts of the calf will enter a relatively strong running exercise without moving, which will easily lead to calf muscle strain during running, thus causing calf pain.

3. Excessive exercise intensity

Excessive running intensity may lead to insufficient blood supply to the legs during exercise, so that metabolites can not be removed under ischemic conditions, and then accumulate in muscles, stimulating pain receptors, thus causing acute muscle pain in the calves during running.

Generally, this situation can be recovered after a short rest after running; Moreover, the intensity of running is too high, and the amount of exercise exceeds the physical load, which is also easy to cause muscle strain in the calf and other parts, and it will also cause calf pain.

Many times, it is not lazy thoughts that hinder our exercise, but the pain of delayed exercise. How to deal with this situation?

Types of muscle soreness

The root cause of leg and foot pain after running is muscle pain caused by overload exercise. Generally speaking, muscle soreness can be divided into acute muscle soreness and chronic muscle soreness.

1, acute muscle soreness:

It is the short-term ischemia of muscles during high-intensity exercise, which leads to the inability to remove metabolites and form accumulation in muscles. The pain will disappear immediately after the exercise stops.

2, chronic muscle soreness:

It is a kind of delayed muscle soreness, which is mostly caused by muscle fiber injury caused by muscle contraction during eccentric exercise. It often occurs between 12-24 hours after exercise, and reaches its peak between 24-72 hours, with a certain recovery period of about 5-7 days.