After exercise, muscles usually have muscle soreness the next day; Of course, larger muscle blocks, such as latissimus dorsi, thigh muscle, pectoralis major and so on. May be the most obvious muscle ache on the third day. This is why it is suggested that general muscles should exercise every other day, while larger muscle groups should exercise every other day in strength equipment exercise, that is, these muscles that may be sore should be fully rested and recovered as much as possible.

Secondly, massage stretches the corresponding muscles.

Relaxation and recovery methods of muscle soreness after exercise: (1) Empty boxing can relax most muscles of the body; (2) For thigh muscles, calf muscles, arms (two heads and three heads) and other limbs, you can also shake the corresponding muscles; (3) Besides, massage and stretching are the most convenient and practical methods.

Finally, hot compress

Hot compress on sore local muscles is also an effective method, which 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.

In addition, in terms of diet, eat more kelp, egg yolk, persimmon, wheat, white rice, peanuts, soybeans, beer, seaweed, octopus, loach, soybeans, spinach, tea and other foods, and don't eat acidic foods.

Of course, prevention in advance is also very important. Methods to prevent muscle soreness are:

1, do muscle stretching before and after fitness, mainly static stretching.

2, must be the principle of step by step, whether it is weight or training intensity, for beginners, there is no weight-bearing exercise, or muscle pain, let alone weight, no matter how much weight you can lift, you should start from zero intensity and slowly add.

3. Supplement protein and carbohydrates for muscle repair after exercise.

References:

Muscle aches-Baidu Encyclopedia