The solution to fitness pain is to protect our joints so that they are not easy to get hurt during exercise. I believe many people have already used this sport to exercise when they were in primary and secondary schools. Active exercise is also an attitude towards life. This exercise is something we often do. Here are some ways to solve the pain of fitness. I hope it works for you!

Solution after fitness pain 1 Muscle pain after exercise is a good thing.

Everyone who works out must have felt it. If you exercise in the right way, you will continue to feel it later. This is muscle soreness. "Nothing hurts, nothing itches" seems to be the law of fitness. As long as it is not the pain caused by ligament tearing and fracture, but the muscle ache caused by effective fitness, this is a good thing, because it means that the muscles have been fully exercised and need to repair themselves to achieve a stronger state.

However, even good things, if too sore, may affect daily work, study or life. So, how to deal with this soreness best? Fitness experts gave the corresponding answers.

Slight stretch

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 tend to tighten when recovering, which will aggravate the pain, so slow and gentle stretching can reduce tension and relieve pain.

Massage 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.

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.

Solution of fitness pain after 2 1. Can you still practice muscle pain after fitness?

When the whole body aches, especially the parts that have been exercised, it is suggested that practitioners should not practice the parts that have been exercised. Mainly to give the exercised muscles a rest time, because muscle growth needs rest and recovery.

2. How to relieve muscle soreness after fitness?

1, moderate aerobic exercise

Because long-term aerobic exercise is beneficial to the automatic decomposition of lactic acid produced in the body and the generation of energy, thus reducing the accumulation of lactic acid in the body and relieving and eliminating muscle soreness after exercise.

2. Effective stretching.

The principle of eliminating and relieving muscle soreness after exercise is to disperse lactic acid which is gathered together to hinder blood circulation, so as to eliminate and relieve local muscle soreness. This kind of muscle stretching requires the practitioner to know how to stretch the whole body muscles.

Step 3 take a hot bath

The principle of this method is to use heat source to relax muscles to some extent and solve the problem of local muscle soreness.

3. How to stretch muscle soreness

1, actively stretching the back of thigh.

Stand, take a step forward with your left foot, hook your ankle backwards, and touch the tip of your left toe with your left hand; Bend your right knee and put your right hand on your right thigh; Hold 1 min, switch sides.

2. Standing quadriceps stretching

Stand, bend your left foot, and grasp the back of your left foot with your left hand close to your left hip; Knees together, right hand forward; Hold for 30 seconds and switch sides.

3. Fold forward and open the chest.

Open your feet to hip breadth with your fingers crossed behind your back; Exhale and fold forward and down; Hold 1 min.

4, iliotibial tract

Stand with your right foot in front and your legs crossed; Fold down, hold the ground with your left hand and extend your right hand upward; Hold for 30 seconds and switch sides.

5. Down Dog Style

Come to the next dog style, with your hands on the ground and your feet on the ground; The abdomen is adducted and the buttocks are backward and upward; Bend your left foot and stretch your right calf and thigh; Hold for 30 seconds and switch sides.

6. Running lunges

With your left foot in front, bend your knees 90 degrees, lift your right heel and straighten your knees; Cross your hands in front of your left leg and open your chest; Hold for 30 seconds and switch sides.

7. Shoulder stretch

Open your feet to hip breadth and your left arm to the right elbow fossa; Bend your right elbow and pull your left arm to the right; Hold for 30 seconds and switch sides.

4. What should I eat for muscle soreness after fitness?

1, blueberry

Foods rich in flavonoids such as blueberries, dark chocolate and foods rich in omega-3 fatty acids (such as fatty fish-salmon, tuna, etc.). ) can promote the growth of neurons.

Blueberries have antioxidant properties and can relieve muscle soreness. Studies have found that blueberries can reduce muscle soreness. This fruit contains antioxidants, which help to eliminate free radicals produced by muscles during exercise.

Other berries can also help you recover: cherries promote the secretion of melatonin (sleep hormone), which will improve sleep and make you recover faster. Blackberries, raspberries and strawberries also contain antioxidants, which can relieve muscle soreness and have anti-inflammatory effects.

Step 2: eggs

Eggs are rich in amino acids and have antioxidant properties. Eggs contain all essential amino acids, which can reduce muscle soreness and promote protein synthesis. They also have antioxidant properties and anti-inflammatory effects.

You don't have to be afraid to eat the whole egg, your blood cholesterol level will not increase.

3. Water

Keeping your body hydrated will help you recover faster. The study found that compared with people with normal water content in the body, people who are dehydrated during and after exercise have more muscle aches. Studies have also shown that dehydration can cause muscle spasms.

Remember to drink water during and after exercise, and drink 2 to 3 liters of water every day.

Step 4: vegetables

Vegetables can effectively resist inflammation and oxidation. Cruciferae vegetables can also regulate estrogen levels and fight free radicals that slow recovery.

5. Salmon

Salmon contains protein and healthy fat, which can accelerate muscle recovery; Also rich in omega? Fatty acids can resist inflammation and promote blood flow to muscles. After strenuous exercise, eating salmon with vegetables and berries can recover faster.