Long-term inactivity and sudden exercise lead to the relief of physical pain. After people who don't exercise often suddenly exercise, local muscles will be sore and easy to last for three or four days. Let's share the ways to relieve body aches caused by long-term inactivity and sudden exercise.

Relieving methods of body ache caused by sudden exercise after long-term inactivity 1 When sudden exercise causes body ache after long-term inactivity, it can be relieved by appropriate aerobic exercise, muscle stretching and external application. Please refer to the following points for details:

1, moderate aerobic exercise: sudden exercise after a long period of inactivity, leading to systemic aches, mainly due to a large accumulation of lactic acid in muscles. To eliminate these excess lactic acids, it is necessary to accelerate blood circulation and discharge them with metabolism. Proper aerobic exercise, such as jogging and swimming, can improve the metabolism of the body and accelerate the decomposition of lactic acid.

2, muscle stretching: sudden strenuous exercise will lead to muscle tension and stiffness, you can do some stretching exercises to relieve muscle tension, relax stiff muscles, and also relieve muscle soreness to a certain extent.

3. External application: If a lot of strenuous exercise causes some muscle strain and obvious pain, cold compress should be used within 24 hours to prevent tissue contusion from causing huge hematoma, and then hot compress should be used to absorb blood stasis as soon as possible.

If you don't exercise for a long time, sudden exercise will cause aches all over your body. The method to relieve muscle soreness after strenuous exercise: aerobic exercise.

Lactic acid produced in the body after exercise. We can consume lactic acid in the body by exercising again. Because of the lactic acid functional system in the three functional systems of the human body, lactic acid needs to be decomposed with other tissues of the body to produce energy.

Therefore, we need to do more aerobic exercise after exercise to decompose and eliminate lactic acid and other tissues accumulated in the body. For example, you can jog for about 20 minutes after exercise or for about 20 minutes when you are sore the next day. After this kind of exercise, do aerobic exercise, and your body will not be sore.

The method of relieving muscle ache after strenuous exercise: muscle stretching

Because a large amount of lactic acid is accumulated in the muscles after exercise, the whole body aches. So we can eliminate the accumulation of lactic acid by stretching muscles after exercise. Because the muscles of the human body are constantly contracting during exercise, the muscles are congested and swollen, which limits the blood circulation. After exercise, stretching and cutting can relax and restore congested and dilated muscles to the maximum extent, eliminate the accumulation of lactic acid in muscles and dredge the blood circulation in the body.

In muscle stretching after exercise, we usually use static stretching. The so-called static stretching is to slowly stretch the muscles to the maximum, then keep this stretching action for ten to twenty seconds, then rest and relax for a while, and then repeat stretching for two or three times. Only in this way can the accumulation of lactic acid produced in muscles after exercise be removed. The muscle stretching of each body can refer to the starting point and direction of each muscle.

Ways to relieve muscle soreness after strenuous exercise: local heating and rubbing medicine.

Washing with warm water after exercise can relieve muscle soreness. Topical oil, ointment or massage cream can also relieve pain. For example, the application of Voltalin ointment has a better effect on relieving pain.

The method of relieving muscle ache after strenuous exercise: muscle effect patch

Muscle patch can promote blood circulation, lymphatic circulation and stabilize joints. Therefore, it is effective to prevent or relieve muscle soreness before or after exercise.

The method of relieving muscle ache after strenuous exercise: hydrotherapy

Spa scrubbing muscles, coupled with warm stimulation, can properly relieve muscle soreness.

The way to relieve muscle soreness after strenuous exercise: keep exercising.

Sticking to exercise is a way to shorten muscle soreness. Because muscle soreness is caused by lactic acid accumulation, if you persist in exercise, lactic acid will be consumed during exercise, which can shorten the pain time. However, we should pay attention to choosing weak and relaxed sports.

The way to relieve muscle soreness after strenuous exercise: 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.

The method of relieving muscle ache after strenuous exercise: static stretching

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.

The method of relieving muscle soreness after strenuous exercise: hot compress

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 and promote it to return to normal.

The way to relieve muscle soreness after strenuous exercise: pat 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.

The specific methods of massage are:

1. Back-pounding: Hold your hands in an empty fist and lightly beat your shoulders and waist. You can also beat your shoulders, back, waist and lower limbs alternately with a beating stick. When flapping, pay attention to the back light and the lower limbs can be biased.

2. Massage the leg: massage the front inner side and front outer side of the thigh repeatedly from top to bottom.

3, shake your legs: standing or sitting, the leg muscles relax and shake, and at the same time you can carry out circular activities of the ankle joint.

4. Push Tang Yin separately: Push Tang Yin point (the center of eyebrows) to the temple with both thumbs from left to right for 8 ~ 10 times, with an interval of 5 ~ 10 second each time, and then push Baihui point from the hairline of forehead for 5 ~ 6 times, with an interval of 5 ~ 10 second each time.

If you don't exercise for a long time, sudden exercise will cause aches all over your body. How to relieve muscle soreness after strenuous exercise?

1. If you want to continue to exercise after delayed muscle soreness, you should adjust the intensity and load of exercise in time.

2. During training, after fully warming up, stretch for delayed muscle soreness. Stretching muscles can accelerate muscle relaxation and antagonize muscle relaxation, which is very helpful for the recovery of tense muscles.

3. Physiotherapy should be done for the parts with delayed muscle soreness, strengthen local blood and lymphatic circulation, improve nutritional status, pay attention to keep warm, and relieve muscle soreness and discomfort as soon as possible.

4. Active rest is very effective for improving and eliminating lactic acid accumulated during exercise.

5. Soak in hot water to increase local blood circulation, strengthen local metabolism and eliminate pain.

6, massage, relieve muscle stiffness, promote the elimination of muscle tissue metabolites, repair damaged tissue as soon as possible.

What is delayed muscle soreness

Delayed muscle soreness means that it does not appear during or immediately after exercise, but after a period of exercise. 12 hours gradually increased, reaching the peak in 24-72 hours, then the pain gradually weakened and disappeared after 5-7 days.

Its main symptom is muscle stiffness, which is only slightly stiff and relieved during exercise; In severe cases, the pain is severe and the muscles are swollen, which hinders exercise. It is more likely to appear after long-distance downhill running, and the main extensor and flexor muscles of hips, thighs and calves can all appear pain. Every movement and activity of the human body is related to muscle groups, and muscle soreness will certainly affect people's daily life and activities.