Ways to relieve muscle soreness
Take a cold bath.
Why not suggest taking a hot bath?
Due to the damage of muscle microstructure after exercise, hot water bath or hot compress will accelerate the blood circulation of injured muscles, thus aggravating the damage of muscle microstructure. After intensive training, if you take a hot bath, you will feel more sore the next day than taking a cold bath. At the same time, hot bath accelerates the metabolism of muscle tissue, and the training before hot bath has consumed a lot of muscle glycogen, and then using hot bath to continue to accelerate metabolism will aggravate people's fatigue and even lower blood sugar. Taking a hot bath after training will aggravate people's fatigue and make them feel sleepy obviously. And cold water bath or warm water bath, people's fatigue is obviously reduced.
Apply proper cold compress
Immediately after high-intensity training, train the target muscles with ice packs, usually 10 ~ 15 minutes. The ice pack is separated from the skin with clothes or towels to prevent frostbite.
3. Nutritional supplement
You can drink sports drinks properly and eat more carbohydrates to restore muscle glycogen levels. It is no problem to have a meal within 2 hours after exercise.
Strengthened stretching
Mainly after training 12 hours, or when training other events the next day, stretch the muscles in the sore place.
5. If you can massage as much as possible.
Do not massage the target muscles and soft tissues immediately after training, and apply cold compress first. Remember our order, right? The reason is similar to the principle of not applying hot compress immediately after exercise. Massage immediately will increase the damage of muscle microstructure, increase the damage of the body and slow down the recovery.
The correct massage method needs to massage the muscle itself, and the principle is to push along the direction of the muscle (here you need to master the knowledge of the muscle fiber direction of all large muscle groups). The effect of massage is that the whole body feels relaxed and comfortable.
6. Don't forget to apply hot compress.
After the previous steps, some people who have not exercised for a long time and have poor lactic acid resistance may still feel pain. Use hot compress at this time. Hot compress can accelerate blood flow and clean up metabolism such as lactic acid.
Hot compress and cold compress are only different in temperature, so remember not to burn yourself.
If possible, try to take a hot bath the day after exercise.
7. Take vitamin C 1-2 tablets orally twice a day.
Vitamin C can promote the synthesis of collagen in connective tissue, accelerate the repair of damaged tissue and relieve soreness. People who often take part in sports need vitamin supplements more than ordinary people, because adequate vitamin supply can not only improve sports effect and prevent sports diseases, but also make muscles fully recover and rest.
Vitamin C participates in the biological oxidation process of muscle tissue, promotes substance metabolism, and plays an important role in improving the body's sports ability.
Vitamin C is not only the main component of lubricating fluid connecting tissues, but also can protect cells from being damaged and prevent aging. Daily requirement: the minimum is 90 mg, and people who exercise vigorously can exceed 2000 mg. Divided into 2~3 times, the main sources are citrus fruits and juices, green peppers, red peppers, peaches and kiwis.
We can learn some ways to deal with it
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 are easy 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.
Two situations prone to muscle soreness
One of the causes of meat pain: lactic acid accumulation
Exercise and exercise need energy. If energy comes from aerobic metabolism in cells, it is aerobic exercise. But if energy comes from anaerobic glycolysis, it is anaerobic exercise. During aerobic exercise, glucose metabolism produces water and carbon dioxide, which can be excreted by breathing; However, during anaerobic exercise, grape glycolysis produces a large number of intermediate metabolites, such as lactic acid, which cannot be eliminated by respiration and forms lactic acid accumulation. Too much lactic acid stimulates muscles to increase osmotic pressure, so that muscle tissue absorbs more water, resulting in local swelling, which will make muscles feel sore.
Lactic acid accumulation generally occurs in people who lack exercise, or the muscle parts lacking exercise suddenly move to a certain intensity. Yu Jun also has a deep understanding of this aspect. He starts playing badminton again every once in a while, and the muscles in his thighs and buttocks will be sore from the second day to the third day, because the equipment exercise in his thighs and buttocks is less than that in other parts.
With the increase of fitness exercise frequency, the phenomenon of lactic acid accumulation after exercise will become less and less, and the degree will become lighter and lighter. So we should keep the good habit of exercising.
The second cause of muscle soreness: muscle fiber connective tissue injury
For people who often insist on exercising in the gym, they will often encounter muscle soreness. Why is this? In fact, the accumulation of lactic acid is only one of these people, and another main reason is the slight injury of muscle fibers.
When we gradually increase muscle exercise load, it will cause slight damage to local muscle fibers and connective tissue, and even cause spasm of some muscle fibers. But don't be nervous, this kind of injury is acceptable and has positive muscle building significance.
In fact, this kind of muscle fiber injury and spasm is local and microscopic, and the muscle can still complete the motor function, but there is a feeling of pain. After soreness, muscle tissue becomes stronger than before after local minor injuries are repaired, and the same load will not be damaged (soreness) in the future. It is worth noting that this kind of repair needs rest and protein nutrition supplement.
In a word, muscle pain caused by slight elongation of muscle fibers explains why we need to increase muscle exercise load step by step, which is also the reason why many muscle-increasing enthusiasts pursue the feeling of muscle pain and swelling after exercise.
I guess you like it.
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