Types of muscle soreness

Muscle pain: acute pain and chronic pain.

Acute pain: muscle pain occurs during exercise or in a short time after exercise. Acute soreness is related to the interruption of blood flow caused by muscle exertion. In the case of ischemia, metabolites can not be eliminated, but accumulate in muscles, thus stimulating pain receptors. You will fully recover in about a minute after you stop exercising.

Chronic soreness: Chronic muscle soreness often occurs between 24 and 48 hours after training. The degree of chronic muscle soreness is related to the form of muscle contraction. Centrifugal contraction is the most likely to form chronic muscle soreness, while isotonic contraction is the least significant. When chronic muscle aches, muscle strength drops obviously.

Causes of chronic muscle soreness

Tissue traction theory: muscle injury. * Muscle spasm theory: repeated muscle spasms. * connective tissue theory: the connective tissue of muscle is injured (such as tendon). In fact, chronic muscle soreness is caused by muscle injury and division.

Ways to avoid muscle soreness: * Muscle stretching (in a static way). * gradually increase the load principle: the overload principle of muscle training makes muscles vulnerable to injury. Adopting the principle of gradually increasing load can gradually improve the quality and quantity of muscle training and effectively avoid injury. * Vitamin C should be supplemented appropriately, but further analysis is needed for confirmation.

Delayed muscle soreness refers to muscle soreness that occurs several hours to 24 hours after exercise. Usually, the duration of muscle soreness is about one to three days. The cause of delayed muscle soreness is nothing more than muscle injury, muscle spasm or abnormal connective tissue, but it is generally believed that abnormal connective tissue is the biggest cause of delayed muscle soreness.

The general public thinks that muscle soreness is caused by lactic acid accumulation, which is partly correct.

Muscles that are rarely used or trained suddenly engage in intense or excessive repetitive activities, which is easy to cause delayed muscle soreness. The best prevention method is to carry out muscle activities step by step, so that muscles can bear heavy or repetitive movements. If muscle soreness occurs, you should rest and treat it with hyperthermia, and you should not exercise excessively, otherwise it will easily cause more serious injuries.

It is a kind of chronic repeated accumulation of micro-injury. It often occurs in areas where muscles are constantly tense due to excessive muscle activity or static posture. It can be divided into acute and chronic. The common parts are the muscles of the waist, neck and legs.

How to prevent muscle soreness?

It is incorrect for the general public to think that muscle soreness is caused by lactic acid accumulation. Less use or training of muscles, sudden intense or excessive repetitive activities are easy to cause delayed muscle soreness. If the muscles are sore, you should rest and have physical therapy, and you can't exercise excessively, otherwise it will easily cause more serious injuries.

1) scientifically arrange muscle exercise load according to different physique and health conditions.

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

3) When warming up, pay attention to the local muscles that are heavily loaded when they are about to practice.

4) In addition to general relaxation exercises, finishing exercises should also pay attention to muscle stretching and stretching exercises, which will help prevent local muscle fiber spasm.

5) Perform static stretching exercise on the sore part, keep stretching for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day helps to relieve muscle spasms;

6) Oral vitamin C can promote the synthesis of collagen in connective tissue, accelerate the repair of damaged tissue and relieve soreness. People who often take part in sports need vitamin supplements more than ordinary people, because adequate vitamin supply can not only improve sports effect and prevent sports diseases, but also make muscles fully recover and rest.

★★★★ Vitamin C participates in the biological oxidation process of muscle tissue, promotes substance metabolism, and plays an important role in improving the body's exercise ability.

★★★★ Vitamin C is not only the main component of the lubricating fluid connecting tissues, but also can protect cells from being damaged and prevent aging. Daily requirement: the minimum is 90 mg, and people who exercise vigorously can exceed 2000 mg. Divided into 2 ~ 3 times, the main sources are citrus fruits and juices, green peppers, red peppers, peaches and kiwis.

★★★★ Vitamin E, like vitamin C, is also an antioxidant to resist the side effects of free radicals on the body. Through practice and research, it is found that taking vitamin E after exercise is helpful to relieve muscle soreness. Daily demand: 400 ~ 800 international units. The main sources are nuts, seeds, dark green vegetables, rapeseed oil and whole grains.

Finally, I wish you a happy fitness. You can ask our coach to answer your fitness questions.