Muscle ache: People who don't usually exercise regularly sometimes have local muscle ache after taking part in more strenuous exercise. 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 and accumulated in muscle. 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.
Mitigation methods:
1, the exercise schedule should be reasonable. After a period of exercise, the symptoms of muscle soreness were alleviated.
2, local warm rubbing medicine. Washing with warm water after exercise can relieve muscle soreness. Topical oil, ointment or liniment can also relieve pain. Soaking feet with warm water before going to bed helps to relieve muscle soreness.
3. Stretching muscles can relieve soreness. Stretching muscles can accelerate the relaxation of muscles, relieve antagonistic muscles and help the recovery of tense muscles.
4. Make preparations and organize activities during exercise. Adequate warm-up activities and reasonable finishing exercises are helpful to prevent or relieve muscle soreness. Don't start exercising without any warm-up. Warm-up before exercise is very important.
It depends on whether you have muscle pain or spasm. Muscle soreness is normal, you can continue to exercise, and you can rest properly if you feel pain; Muscle spasm needs rest, seek medical advice in time.
Muscle soreness often does not appear immediately after exercise, but appears on the second or third day, and gradually relieves after 2 ~ 3 days. The pain peaked 24 ~ 72 hours after exercise, and basically disappeared after 5 ~ 7 days. When you do the same exercise again or continuously, the symptoms of muscle soreness will be obviously alleviated or not produced.
Muscle soreness lasts for 24 to 72 hours after exercise. If it exceeds this time range, it is likely to be muscle spasm. Once muscle spasm occurs, you must treat it in time and seek medical advice in time, otherwise it may cause muscle damage.
According to China Military Network, in our daily life, we can prevent and eliminate the symptoms of muscle soreness by the following methods:
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.
Pat and massage. Pat and massage sore parts, relax muscles, promote blood circulation, help repair muscle damage and relieve spasm.
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.
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.
In addition, according to Guangxi News Network, the process of muscle soreness is also a process of muscle self-repair, which requires a lot of water, protein, vitamins, minerals and other inorganic salts. Taking vitamin E orally after meals can relieve muscle soreness caused by lactic acid deposition, but it is still necessary to take medicine as little as possible and supplement nutrition in time through a reasonable diet.
Reference: How to relieve muscle soreness after exercise-What should I do about muscle soreness after exercise? Teach you four clever ways to deal with it-People's Network Law experts break the misunderstanding of fitness: muscle soreness does not mean effective exercise-people
Extended data
Generally speaking, losing weight requires aerobic exercise. However, aerobic exercise will not produce too strong body aches, because it is only available in muscle strength training. You really should have a rest when you are sore all over, but you can also do a little exercise.