Huang Xinyao thinks that when you exercise, your muscles ache, but when you want to exercise, it always takes three minutes to feel hot? Actually, it doesn't matter if you don't exercise often. Naver, a well-known portal, has compiled six ways to prevent and relieve muscle soreness. As long as you do warm-up and stretching exercises before and after exercise, you can reduce the chance of muscle soreness; Vitamin B and citric acid should be supplemented when muscles are sore, and 4 acupoints should be pressed in a warm bath, so you won't be afraid to exercise again next time! The cause of muscle soreness after exercise The real cause of muscle soreness after exercise is unknown, but it is generally believed that lactic acid accumulates in muscles, which makes neutral muscles acidic and leads to muscle stiffness and pain. When it comes to stretching, muscle fibers are injured. In order to repair muscles, the body will first break down muscles to make them contract and cause pain. Three methods to prevent muscle soreness 1. Stretching before exercise

A little warm-up and muscle stretching before exercise 10 ~ 15 minutes can promote blood circulation, move stiff joints and reduce the chance of muscle injury. 2. Avoid sudden high-intensity exercise

If you don't exercise for a long time, avoid sudden high-intensity exercise. It is expected that one week before the high-intensity exercise, some low-intensity exercises must be started to gradually improve the exercise intensity. Post-exercise stretching

After 10 ~ 15 minutes of exercise, you can slow down the muscle stiffness after exercise by walking and static stretching. Three methods to relieve muscle soreness 1. food therapy

Here are some nutrients that can relieve muscle soreness.

High-quality protein: lean meat, fish and soybeans.

Vitamin B 1: eel, pork and pig liver.

Vitamin B6: garlic, pepper, saury.

Citric acid: grapefruit, lemon, dried plum, vinegar.

Zinc: pork liver, oyster and soybean. 2. Take a hot bath with * * * and cold compress.

Soaking in warm water can promote blood circulation, improve muscle soreness, and take a bath with calf muscles to make blood circulation smoother. After bathing, cold compress can be used to cool the affected area, but the time does not exceed 15 minutes, and it can also be treated with sore paste or ointment. 3. Acupoints for improving leg pain

After exercise, you can also improve the problem of leg pain by pressing acupuncture points. Chengshan point and Zusanli point can improve blood circulation and promote the discharge of fatigue substances; Taixi point and Yongquan point can eliminate fatigue and edema. 1. Chengshan point: it is located in the middle of the back of the calf, and it is the central depression of the back of the calf when the calf is straight.

2. Zusanli point: located 3 inches below the lateral depression of the knee.

3. Taixi point: located at the lateral condyle of ankle and the middle depression of achilles tendon.

4. Yongquan point: located at the intersection of herringbone lines on the soles of the feet, you can step on golf.

Matters needing attention

Exercise can also lead to muscle injury, so when the calf muscle pain is unbearable, the best way is to consult a doctor and find out the reason to relieve the pain.