Stretching before exercise can avoid sports injury to the maximum extent, and stretching after exercise can enhance blood circulation, relieve muscle tension and help the recovery of spastic muscles.
2. Ice bath or cold bath in the early stage and hot compress in the later stage. Athletes will choose cold water bath or local cold compress after intensive training, because the fine structure of muscles is destroyed after strenuous exercise. If you choose a hot bath at this time, the blood circulation of injured muscles will be accelerated if the water temperature is too high.
So as to aggravate the injury of muscle microstructure, and the injury of muscle microstructure caused by training will not continue to expand because of the contraction of capillaries in the damaged area by ice compress or cold water bath. The research shows that it is best to use cold water bath within 1 ~ 4 days after exercise, and then choose hot compress or hot water bath to relieve muscle soreness later.
3, diet adjustment, people who suddenly exercise or exercise regularly suddenly increase the intensity of exercise. It is normal for people to have muscle aches after exercise. This symptom can also be alleviated by diet adjustment, and alkaline foods such as vegetables and fungi can be supplemented; You can also supplement foods rich in vitamin C, such as citrus fruits, and foods rich in zinc, such as seafood and nuts.
4, massage to relax, massage after running is one of the most effective ways to eliminate fatigue. But don't massage immediately after exercise, you can choose to do it before going to bed on the night of exercise. When you massage, don't be too strong. You should start with gentle pressing, gradually transition to massage, kneading, pressing and punching, and then add local shaking, paying attention to starting from the limbs.