Symptoms: muscle pain and urine discoloration
After exercise, ordinary people will feel muscle aches. How to judge whether you have rhabdomyolysis? The doctor suggested that if muscle soreness lasts for more than 3 days and the pain continues to increase, people will feel weak, edema will occur, and urine color will change, such as wine red and decreased urine volume. These are all "signals" of muscle dissolution, and you need to see a doctor immediately.
If you only have leg pain and no other symptoms, it is lactic acid accumulation.
Muscle pain after exercise may come from muscle strain or soft tissue injury in addition to normal delayed muscle pain. First of all, the trainer should rule out the latter two situations, and the following is only for normal delayed muscle soreness.
The methods to quickly relieve muscle soreness are: early cold compress, nutrition supplement, strengthening stretching, acid discharge training, late massage and late hot compress.
Due to the damage of muscle microstructure after training, 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.
Therefore, it is best to take a cold bath after training, or apply cold compress around the active muscles.
In addition, let's talk about acid discharge training. Different muscle aches have different methods of acid excretion training. Now, let's take the thigh muscle ache that often appears on the second day of the first mountain climbing as an example to tell a practical case.
The specific method is: squat all the way+stretch quadriceps femoris.
Detailed action: About half a meter away from the bed or other fixtures, stand facing the bed. Squat slowly until your thighs are parallel to the ground. At this time, muscle soreness will increase. If you are unstable, you can help the bed with both hands to increase your sense of balance. After squatting, stand up slowly; Then squat down, and so on 20 to 30 times. Feel the pain in your leg with your heart. When the number of exercises reaches 15 to 20 times, the pain in the legs will disappear or be alleviated. After the specified number of times is completed, the static tension shall be carried out immediately for 65438 0 minutes.
Stretching method: the trainer holds the fixture with one hand to keep the body balanced, then one leg is used as the support leg, the knee joint of the other leg flexes upward, and the other hand holds the front side of the ankle and pulls upward; Trainers can feel obvious tension on the front side of thigh, and try to make the heel of flexion leg contact hip for 30 seconds to 1 minute; Stretch in two legs.
After stretching, the trainer steps on the ground for 60-90 seconds, and then completes the next squat+quadriceps stretching.
Training group: 48 hours after the onset of soreness, twice a day, 2 ~ 4 groups each time, until the soreness completely disappears, stop training.