Can hot compress relax after exercise? Fitness can promote the metabolism of the body, and we can also improve our physical fitness while exercising. Walking is the simplest exercise, and exercise is conducive to strengthening our physique. Let's see if hot compress can relax after exercise.

Can hot compress relax after exercise 1 Can hot compress relax after exercise?

Hot compress after exercise helps to relax.

Frequent hot compress after exercise can promote blood circulation and help reduce muscle spasm.

Hot compress method: put the prepared hot towel on the sore part of the muscle to relieve the sore feeling of the muscle. Generally, the time of hot compress is about fifteen minutes, and the towel should be changed every time. After exercise, hot compress can be done two or three times a day.

What do you do to relax your muscles after exercise?

Stretching exercise

After exercise, you can also choose stretching exercise to help improve the feeling of body pain and delay the pain. However, when stretching, you need to pay attention to it. Don't exercise too much at a time, it will also have certain adverse effects on your body, muscle strain will occur, and it must be intermittent, so that the effect of exercise can be more obvious.

How to massage and relax muscles after exercise?

Using kneading technique, the four fingers are close together, the thumb is separated, and the hand is pincer-shaped, so that the palm and each finger are tightly attached to the sore muscle skin, and the thumb and the four fingers lift the muscle slightly upward and rotate in the direction of the heart. It can also be combined with acupoint massage. After determining the action point, press the action point with the middle finger and thumb pulp. Press and rotate your fingers continuously and slowly. Massage at each action point 1- 1 and 5 minutes.

Can sauna relax muscles?

In sauna bath and shower after sauna, using the hot and cold stimulation of repeated dry steaming and washing can not only make blood vessels expand and contract repeatedly, enhance blood vessel elasticity and prevent arteriosclerosis, but also have a good effect on relieving muscle soreness after exercise, and it is also very strong for us to protect muscle health and relaxation.

Can hot compress relax after exercise? Is it better to apply cold compress or hot compress after sports injury?

The difference between cold compress and hot compress

Ice compress

Mainly to reduce the local body temperature, contract subcutaneous blood vessels, reduce local blood circulation, reduce the permeability of blood vessels, and achieve the effects of reducing metabolism, stopping bleeding and reducing swelling. In addition, ice compress can also reduce muscle spasm caused by injury and avoid secondary injury of tissues and cells.

heat

It is to raise body temperature, relax blood vessels, increase local blood circulation, accelerate the metabolism of injured parts, let inflammatory substances be discharged quickly, and enhance the self-healing ability of tissues. In addition, hot compress can also soften the body, increase the ductility of soft tissue, reduce the probability of joint stiffness and muscle spasm, and achieve the effect of relieving pain and relaxing emotions.

How to recover faster from sports injuries?

Acute injury:

3-5 days alternating hot and cold.

Acute injury is often caused by trauma (such as falling, spraining or direct impact), and usually this symptom is immediate pain.

After acute injury, local bleeding, inflammation, swelling and pain will occur, which must be controlled immediately. Immediate cold compress can reduce tissue temperature, metabolic rate and nerve conduction velocity, contract peripheral blood vessels, and achieve the effect of detumescence and analgesia.

Cold compress should be carried out according to the area and depth of the injury, and the duration of cold compress should generally not exceed 20 minutes. Cold compress can be done again every 2 to 3 hours.

In the first 3 ~ 5 days of acute injury, once the bleeding is controlled and inflammation no longer occurs, cold compress and hot compress can be alternately performed. Cold compress 10 minute, hot compress 10 minute.

Blood vessels contract during cold compress and open after hot compress, and a large amount of blood flows into the injured part, which is beneficial to the repair of damaged tissue. However, before alternating hot and cold compress, it is necessary to ensure that the injured part no longer bleeds.

Chronic injury:

Choose hot compress for 20 minutes at most.

Chronic injury usually means that there is no sudden trauma, but after a long time, because of repeated strain and overuse, it slowly begins to get sick. Of course, chronic injury may also be due to untimely or improper treatment after acute injury.

For chronic injuries, generally hot compress 15 to 20 minutes, with hot bottles, hot towels, hot massage or commercial hot compress bags. Use things like thermos bottles and wrap them with towels or clothes to prevent thermal burns.

Using hot compress after chronic injury is helpful to relieve muscle tension, relieve pain, increase the elasticity of ligaments and tendons, and increase local blood supply. Hot compress on chronic injury site before exercise is helpful to warm up and increase the flexibility and flexibility of tissue.

Tips for cold and hot compress:

1. Not all chronic injuries need hot compress. If there is an acute attack of chronic injury during exercise, cold compress is still the first choice.

2. Not all acute injuries need cold compress, but they can be hot compressed after the pain is controlled.

Don't use hot compress before strenuous exercise. Because your muscles will affect the exercise effect because of excessive relaxation.