How is the muscle ache on the second day of exercise? Many people in life have just started to exercise, and the biggest problem is that they don't know how to exercise. Muscle exercise methods can help us achieve the best exercise effect. The following analysis is about muscle aches on the second day of exercise.

How is the muscle ache on the second day of exercise? 1 Causes of pain after exercise.

There are two main reasons, one is lactic acid accumulation caused by exercise, and the other is slight muscle fiber damage caused by exercise. Lactic acid accumulation is a metabolite produced by glycolysis of grapes during strength training. Slight injury of muscle fibers caused by exercise is a normal physiological phenomenon, which does not affect the normal function of muscles, but you will feel the pain of muscles. After exercise, after rest, recovery and nutritional supplement, muscles will become stronger and stronger. In fact, the process of soreness is much more complicated, so I won't go into details here.

How to relieve the pain after exercise?

1, supplementing nutrition means eating something good. Nutrients needed for muscle recovery and growth include protein, vitamins, minerals, vitamins, antioxidants and fatty acids. Therefore, you can consider eating more fruits and vegetables, high-quality protein and carbohydrates after exercise.

2. Appropriate low-intensity exercise, such as jogging 10 minutes. Many people have experienced such pain after exercise, but after 10 minutes of low-intensity jogging, these aches and pains are obviously relieved. This kind of active recovery exercise is of great benefit to promoting physical recovery.

3. Have a good sleep. Rest and sleep are also important parts of the fitness plan. Sleep is an important time for muscle repair and growth, so a good rest is very important. It can also play a considerable role in eliminating the pain after exercise.

4. Stretch and relax. Massage can promote blood circulation, and proper stretching (gentle stretching and massage) after exercise has obvious effect on relieving delayed exercise pain. The general feeling is that once a stretching action is completed, the muscle area of the corresponding stretching part will have a feeling of relaxation, relaxation and sudden reduction of soreness.

Why is there no pain after exercise?

It is considered that the centrifugal contraction of muscles (such as muscle elongation when dumbbells are bent at both ends and slowly lowered) is the main form of muscle pain. But when you do one more movement and get used to its training intensity and skills, the pain will be relieved or even eliminated. Therefore, there is no pain reaction after exercise, probably because the body has adapted well to the current training content and intensity. Of course, it is also possible that your training volume or intensity is too small.

Why some people are so obsessed with the' aching feeling' after exercise is because they feel that they are practicing effectively psychologically. But in fact, the two are related, but there is no necessary connection. As long as your training plan, training volume and training intensity are scientific and reasonable, there is no need to worry about whether you must feel pain.

How is the muscle ache on the second day of exercise? 2 How is muscle ache after running?

Muscle soreness is a common phenomenon the next day after running. There are two main reasons for muscle soreness:

1. Slight muscle damage after running. Because muscle cells are slightly damaged, muscle hypertrophy will eventually be caused after repair. When muscles are damaged, it will lead to painful symptoms.

2. Because we stop exercising soon after running and our muscles contract rapidly, there will be a feeling of soreness, which is a phenomenon of acute muscle injury. Because of the high-intensity exercise without exercise foundation, the skeletal muscle lacks oxygen supply, which leads to abnormal metabolism. Lactic acid can't be excreted in time and accumulates in the exercise muscles in large quantities, which makes the muscles feel sore immediately.

How to alleviate this pain?

1, don't stop immediately after running.

Many people are very tired after running, so they sit on the floor and have a rest. This is very wrong, which not only affects the disorder of blood circulation, but also makes muscles feel nervous and metabolism will be affected. Therefore, after running, we must continue to walk slowly for the length of a circle, so that our bodies can gradually relax.

2. Drug remission

Generally speaking, some anti-inflammatory and antipyretic drugs can be used externally to relieve muscle pain and joint pain, such as Wanteli Indomethacin Plaster containing indomethacin, whose main component is an anti-inflammatory drug, which can be used to relieve fever, inflammation and pain, relieve pain and swelling caused by acute and chronic rheumatoid arthritis, gouty arthritis, sprain and sports injury, and relieve local pain.

Step 3 massage with a foam shaft

As we all know, after a long period of exercise, the fascia covering the muscles and bones wears too much, which will seriously cause inflammation and pain. If we massage with foam shaft at this time, the fascia will be well relaxed, and at the same time, the blood will flow and the muscle pain will be relieved.

How is the muscle ache on the second day of exercise? How to relieve muscle soreness after long-distance running?

First, 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.

Second, stretching.

Static stretching and stretching muscles can accelerate the relaxation of muscles and relieve antagonistic muscles, and contribute to 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.

Third, pat and 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: standing or sitting, the leg muscles relax and shake, and at the same time you can carry out 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, repeat 20 times; And massage the abdomen from left to right for 20 times, and you can get satisfactory results.

Fourth, hot compress

Hot compress 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.

Verb (abbreviation for verb) warm-up exercise

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.

Sixth, step by step.

The load and time of exercise should be gradually increased, 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.

Seven, relaxation exercise

Relaxation after strenuous exercise is very important, especially stretching 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 the body's tolerance and reduce muscle soreness.