Four seas net: because many people do not exercise for a long time or exercise for a long time, it is easy to have muscle ache after exercise. What about muscle ache after exercise? How to relieve muscle ache after exercise?
How to deal with muscle ache after exercise
Suddenly start to exercise, fitness and so on. From 12 hours to 48 hours after exercise, muscle soreness will appear. Most of them are initial exercisers, and the soreness is more obvious. In serious cases, swelling and uncoordinated body movements will appear. This kind of muscle ache is called delayed muscle ache in sports medicine, which is a common normal physiological phenomenon.
This kind of soreness is caused by the accumulation of lactic acid and the destruction of muscle microstructure. During exercise, the muscles in the body will produce the accumulation of lactic acid to cause soreness. However, the usual constitution will gradually disappear a few hours after exercise. In the later period of time, muscle soreness is usually caused by muscle microstructure trauma.
But after two or three days, the phenomenon will disappear, and during this period, normal exercise and fitness can continue. If this kind of ache is not very serious, you can continue to exercise. After you get into the habit of exercise, you won't easily have this phenomenon again.
Can also be through cold compress, strengthen stretching, massage and acid discharge training, as soon as possible to alleviate muscle soreness.
Solution to muscle ache after exercise
1. Cold compress after exercise
If you take a hot bath or hot compress, it will promote blood circulation, may aggravate the damage of muscle microstructure after exercise, and will not relieve muscle pain or even aggravate it. So taking a cold bath or applying ice after exercise can relieve fatigue and muscle soreness, which is good for recovery.
2. Supplementary nutrition
After exercise, eat some foods with high carbohydrate content within two hours, which is conducive to the recovery of muscle glycogen level, and eat more fruits and vegetables, more protein supplement. Can eat more eggs, tuna cans, peanut butter, whey protein powder, soybeans, yogurt, chicken breast and beef and other protein rich foods.
3. Proper stretching
After exercise, you can do some stretching exercise on the sore part, but not excessive.
4. Massage muscles properly
Do not massage the muscle immediately after exercise, so as not to aggravate the damage of muscle microstructure. If it is not good after two or three days, then massage the muscle appropriately.
5. If it's a physical problem and it's not a muscle strain or a soft tissue injury that is ruled out, you can carry out acid expelling training. It's also a day or two later to expel the excess lactic acid in the muscle.