Acute muscle soreness Acute muscle soreness appears immediately after exercise and disappears quickly. The fundamental reason is that a large amount of lactic acid is produced during anaerobic exercise and accumulated in muscles. Lactic acid stimulates nerve endings and causes muscle soreness.
Delayed muscle soreness Delayed muscle soreness will probably appear after a day of push-ups, and the pain will be intense for 24-37 hours. In addition to soreness, there will be symptoms of muscle stiffness, ranging from pressing pain to muscle swelling. It is generally believed that the cause of delayed muscle soreness is muscle injury after exercise, such as slight tearing and breaking of muscle fibers after exercise. This is a positive and normal phenomenon in exercise, because muscle growth itself is a process of slight injury and repair of muscle fibers.
2 What should I do if my leg hurts during aerobic exercise? Cold and hot compress can refer to the alternating application of ice packs and hot compress 15 minutes on the painful part, and the cycle is repeated. The change of cold and hot temperature is helpful to accelerate blood circulation and muscle recovery. It has a good effect on relieving muscle soreness.
Stretching massage Flexibility stretching is one of the best ways to relieve muscle soreness, and massage can exaggerate blood vessels, promote local blood circulation, help take away lactic acid and relieve pain.
Drink plenty of water after aerobic exercise and replenish water in time, which will help maintain blood circulation, promote metabolism, help the body absorb nutrients and oxygen, transport and decompose lactic acid, and help relieve leg pain.
Supplementing nutrition in time after aerobic exercise consumes a lot of energy and loses electrolytes and vitamins. At this time, it should be supplemented in time to make the body return to normal as soon as possible.
Proper rest and aerobic exercise is best every other day, so that muscles can have 48 hours of rest and recovery time, which helps to relieve muscle soreness and avoid excessive muscle fatigue injury.
The fatigue of ensuring continuous sleep can easily accumulate into sports injuries, and ensuring adequate sleep time and high-quality sleep quality is helpful to the repair of injuries and the recovery of the body.
3 how to prevent leg pain when doing aerobics? Warm-up exercise can raise body temperature, accelerate blood circulation, increase muscle elasticity, prepare for muscle work, open ligaments and movable joints, avoid sports injuries caused by direct high-intensity exercise, and relieve leg pain symptoms.
Exercise intensity should be arranged according to your physical condition. Beginners can start with a short period of low intensity, and then gradually increase the intensity with the improvement of physical fitness. You are not allowed to practice violently.
Can you continue to do aerobics with leg pain? You can continue exercising after at least one day's rest.
After aerobic exercise, you need a rest to restore your muscles and body. This time needs at least 48 hours, and you can take a day off. After that, you can exercise properly, but you should reduce the amount of exercise. The pain is still obvious after a day's rest, so there is no need to exercise reluctantly. You can rest for 2-3 days, and then the situation will be slightly slower.