1, stretching exercise. Static stretching can accelerate muscle relaxation, relieve antagonistic muscles and help to recover tired 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 is helpful to relieve spasm and lay the foundation for preventing strain during training.

2. Pat and massage. Pat and massage sore parts, relax muscles, promote blood circulation, help repair muscle damage and relieve spasm.

3. Local hot compress. Hot compress is the most effective method. Hot compress on sore local muscles can promote blood circulation, accelerate 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.

4. Take a proper rest. When the pain can't be eliminated or can't be eliminated slowly, you should take a proper rest. Because rest can slow down muscle soreness, and can slowly promote blood circulation, accelerate the elimination of metabolites, improve the supply and repair of nutrients in muscle soreness, and make it return to normal.

5. Ingesting a large amount of carbohydrates within 2 hours after nutritional exercise can restore muscle glycogen level, so you can eat more fruits and vegetables and supplement food protein after training.

Extended data

There are two main reasons for post-exercise pain:

1, lactic acid accumulation

When the running speed is maintained at a relatively high speed, it is easy to cause the accumulation of lactic acid. When accumulated to a certain extent, muscles will feel sore and swollen, and it is difficult to maintain the original state of exercise. This is normal and a physical protection mechanism.

Generally, it can be alleviated after slowing down. It is difficult for normal people to maintain high-intensity running under the condition of serious accumulation of lactic acid, and lactic acid is basically metabolized by the body after 2 hours of exercise without major side effects.

2. Delayed muscle soreness (DOMS)

It is often mistaken for lactic acid accumulation, and DOMS often occurs the day after high-intensity running or changing running posture.

For example, start running after lack of exercise or increase the amount of running at one time. In other words, the original heel running on the ground, suddenly changed to running on the ground with the forefoot, then this sudden change will cause excessive movement to the calf muscles, leading to DOMS of the calf.

People's Network-Six ways to relieve body aches after exercise.