If you lack exercise for a long time and suddenly engage in a lot of physical activities, it will easily lead to muscle and ligament strain, which can usually be relieved by yourself after a period of rest.

Exercise, especially the second or third day after strenuous exercise, will make many people feel sore all over. This kind of muscle soreness, which usually appears 24 hours after exercise, is called "delayed muscle soreness" in sports medicine. The pain peaked 24-72 hours after exercise and basically disappeared after 5-7 days.

Causes of creatine

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

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

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

Treatment of muscle soreness

rest

Rest can slow down the phenomenon of muscle soreness, slowly promote blood circulation, accelerate the elimination of metabolites, eliminate the supply and repair of nutrients in muscle soreness, and make it return to normal.

range

Stretching muscles can accelerate muscle relaxation, relieve antagonistic muscles and help the recovery of spastic muscles. Perform static stretching exercises on sore parts, keep stretching for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day helps to relieve spasms.

massage

Massage sore parts, relax muscles, promote muscle blood circulation, help repair injuries and relieve spasms. Of course, self-relaxation therapy can also be carried out, generally focusing on the neck, back and limbs, supplemented by the head and chest and abdomen.

heat

This is the most effective method. Hot compress on sore local muscles can promote blood circulation, improve metabolism and accelerate the relief and recovery of muscle soreness, especially with slight stretching or massage, which will accelerate the elimination of delayed muscle soreness.

Oral vitamins c and e

It can promote the synthesis of collagen in connective tissue, accelerate the repair of damaged tissue and relieve soreness. Vitamin C is not only the main component of lubricating fluid connecting tissues, but also can protect cells from being damaged and prevent aging. Main sources: nuts, seeds, dark green vegetables, rapeseed oil, whole grains, etc.

Prevention and treatment of muscle soreness

Arrange exercise reasonably. After a period of exercise, the symptoms of muscle soreness were alleviated.

Apply medicine by local heating. Washing with warm water after exercise can relieve muscle soreness.

Stretching muscles can relieve pain.

Do a good job in preparation and finishing activities during exercise.

I wish you happiness and hope to help you and help each other.