1, stretching exercise
Static stretching can accelerate muscle relaxation, relieve antagonistic muscles and help to recover tired 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 is helpful to relieve spasm and lay the foundation for preventing strain during training.
2. Pat and massage
Pat and massage sore parts, relax muscles, promote blood circulation, help repair muscle damage and relieve spasm.
3. Local hot compress
Hot compress is the most effective method. Hot compress on sore local muscles can promote blood circulation, accelerate 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.
Step 4 take a proper rest
When the pain can't be eliminated or can't be eliminated slowly, you should take a proper rest. Because rest can slow down muscle soreness, and can slowly promote blood circulation, accelerate the elimination of metabolites, improve the supply and repair of nutrients in muscle soreness, and make it return to normal.
Extended data:
Causes of pain:
Excessive muscle exercise increases muscle burden. When people do strenuous exercise, the decomposition of muscle glycogen is accelerated and the oxygen consumption is increased, so that the muscle is temporarily in a relatively hypoxic state. At this time, muscle glycogen can be converted into lactic acid through pyruvate, which accumulates in muscle and causes local muscle pain.
The accumulation of lactic acid in muscle will stimulate the chemical receptors in muscle to get excited, which will spread to the cerebral cortex and make people feel sore. At the same time, due to the accumulation of lactic acid and other substances, the osmotic pressure in muscle increases, which urges muscle tissue to absorb more water, resulting in local swelling and acid swelling.
People's Network-How to relieve muscle soreness after exercise
People's Network-What about muscle soreness after exercise? Teach you four clever ways to deal with it.