Exercise should be scientific, not excessive. Your situation is that you haven't exercised for a long time, as most people do. It will be fine in a few days. You can also refer to Baidu Encyclopedia: What about muscle soreness after exercise?

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If you want to have a strong body, you can't do without daily training, but you will encounter muscle aches after training. This condition is medically called delayed muscle soreness.

Here, I will introduce this symptom to you and teach you how to solve this problem.

Step reading

Tools/raw materials

body

cause

1

The sharp increase of muscle tension and elasticity will cause physical damage to muscle structural components.

2

With the increase of metabolism, the toxicity of metabolic waste to tissues increases.

three

The neuromodulation of muscles changes, causing muscle spasm and pain.

solution

1

Exercise arrangements should be reasonable. After a period of exercise, the symptoms of muscle soreness were alleviated. And be single-minded. For example, downhill exercise for a period of time can relieve muscle pain caused by downhill exercise.

2

Stretching muscles can relieve pain. Stretching muscles can accelerate the relaxation of muscles, relieve antagonistic muscles and help the recovery of tense muscles. This kind of muscle stretching exercise also lays a foundation for preventing strain during exercise.

three

Do a good job in preparation and finishing activities during exercise. Adequate warm-up activities and reasonable finishing exercises are helpful to prevent or relieve muscle soreness.

four

Apply medicine by local heating. Washing with warm water after exercise can relieve muscle soreness. Topical oil, ointment or liniment can also relieve pain.

Correct relaxation movements

1

Relax your legs. Sit on the ground or bed, straighten your legs, hold your hands tightly, press your thighs with the protruding joints of your hands, and slowly push them from the root of your thighs to your knees. The action can be repeated, but keep a certain strength. Then change the direction, focus the pressure point on the pain point, and press 1 min.

2

Relax your forearm. Make a fist with your left hand, bend your elbow and palm up. Hold the left forearm with your right hand and thumb up. Rotate the left forearm until the palm is down, and then rotate and reset for 30 seconds. Then change hands and repeat the same action.

three

Relax your back muscles. Sit in a chair with your knees bent, your feet flat on the floor and your body bent forward. Bend your arms behind your back, palms outward and make a fist. Rub the waist around the sides of the spine. Then slowly move to the upper waist, and the action can last for more than 1 minute.

four

Relax your feet. Sit in a chair, put your feet on the ground, then put a tennis ball under your left palm, then slowly move your left foot back and forth for 30 seconds, and then move in circles for 30 seconds. During exercise, the soles of the feet give the ball a certain pressure, and the more you feel pain, the more you have to exert yourself. Then change your right foot and repeat the same action.

five

Know what to do about muscle soreness after exercise. The action can be repeated, but keep a certain intensity. Then change the direction, focus the pressure point on the pain point, and press 1 min.

Matters needing attention

After extreme exercise in hot summer, besides muscle pain, there will be symptoms such as dehydration, low calcium and low protein. ?