However, even good things, if too sore, may affect daily work, study or life. So, how to deal with this soreness best?
Sports medicine divides muscle soreness caused by exercise into two types:
One is that the pain appears immediately after exercise, but soon disappears. This is called acute muscle soreness.
The other is that it appears only a few hours or one night after exercise, accompanied by fatigue and fatigue, and even muscle spasm, stiffness and other symptoms. This kind of muscle pain disappears slowly, and it often takes 3 ~ 4 days or even 6 ~ 7 days to fully recover. This symptom is called delayed muscle pain or fatigue after exercise. We often say that muscle soreness mainly refers to the latter, namely delayed muscle soreness (DOMS).
There is a clear difference between muscle soreness and strain. In fact, muscle soreness is a normal and positive physiological manifestation. People often have obvious muscle soreness and discomfort after strength training or an unsuitable exercise (excessive exercise or new exercise, etc.). ). These symptoms will disappear naturally after a period of rest, and when you do the same exercise again, the symptoms of muscle pain will be obviously alleviated or not produced.
Muscle strain caused by exercise is different. Muscle or ligament strain can cause large-scale pathological changes of skeletal muscle, such as cell degeneration and cell necrosis, which not only affects continuous exercise or training, but also may bring more serious consequences.
Self-identification of strain and muscle soreness
▼
Muscle and ligament strain,
Will suddenly appear because of a destructive action,
The performance is generally a little stinging, or a large area of local pain!
When delayed muscle soreness is getting worse,
Usually, it is mainly sore, and pressing the body surface will have more obvious pain.
There is a way to distinguish the two.
Muscle soreness can be relieved by massage and stretching, but if it is a sports injury, stretching will aggravate the pain. In short, muscle soreness and muscle (or ligament) injury after exercise are completely different. Muscle soreness can be relieved by rest, traction and massage. Muscle (or ligament) injury must be treated in time and solved by medical means.
Why do muscles hurt?
▼
The mechanism of muscle soreness is complicated,
Mainly includes the following aspects:
Lactic acid accumulation
Muscle spasm
Muscle fiber or connective tissue injury
Other factors, such as changes in interstitial osmotic pressure or acute inflammation,
It can also cause muscle aches.
At present, the mainstream view on delayed muscle soreness is that muscle fibers or connective tissues are slightly damaged by pressure, but other factors are not completely ruled out.
How is lactic acid produced?
▼
Human movement needs energy. If energy comes from aerobic metabolism in cells, it is aerobic exercise. But if energy comes from anaerobic glycolysis, it is anaerobic exercise. During aerobic exercise, glucose metabolism produces water and carbon dioxide, which are easily excreted through breathing and are harmless to human body. However, during anaerobic exercise, grape glycolysis produces a large number of intermediate metabolites, such as lactic acid, which cannot be eliminated by respiration and forms lactic acid accumulation.
Self-management of muscle aches
▼
1. 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.
2. Static stretching: Stretching muscles can relax muscles, relieve antagonistic muscles and contribute to the recovery of spasmodic 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 can help relieve the pain, but it can't be eliminated.
3. Massage to relax: Massage sore parts to relax muscles, promote blood circulation of muscles, help repair injuries and relieve soreness. Of course, self-myofascial relaxation can also be carried out. Generally, foam shafts and myofascial rods are used to help straighten out the texture and fascia of muscle fibers, which has a very good effect on relieving soreness, especially in unbearable situations.
4. Hot compress: 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.
How to reduce backache and leg pain after exercise
▼
Some people regard the pain after exercise as the key to the fitness effect.
The value even reached the point of infatuation.
But some people don't like delayed muscle soreness
Think of it as a muscle strain (it is, but it is very slight)
Afraid of any physical problems? Not good? It happened.
So when I usually practice by myself,
Or children's boots that just dragged their friends into the pit.
As few DOMS as possible can make you stay in shape more happily!
1. Warm-up exercise: Make full preparations before exercise, pay attention to low-intensity aerobic exercise in winter and warm up the main joints and muscles trained that day, which will fully lubricate the joints in the muscle activity area and accelerate the blood circulation of muscles.
2. Step by step: The load and time of exercise must be gradually increased in a step-by-step manner, not beyond the scope of personal ability.
3. Avoid overtraining: Many people seldom exercise at ordinary times, but exercise occasionally. Do they feel tired? Do you like it? This will inevitably lead to backache and leg pain the next day, so people who don't exercise often should pay attention to enough exercise. Because a lot of exercise not only can't achieve the purpose of exercise, but also is harmful to the body.
4. Relaxation and stretching: It is very important to relax after strenuous exercise, especially the stretching of active parts, which can promote blood circulation and help to slow down or even avoid muscle soreness.
5. Regular exercise: Exercise is expensive in the long term, and it is regular, which can not only exercise, but also improve physical tolerance and reduce muscle soreness.