Muscle soreness after exercise: these tips will help you stay away from soreness

　　Most people believe that muscle soreness is caused by overuse of muscles.

　　The reasons are:

　　1. A sharp increase in muscle tension and elasticity can cause physical damage to muscle structural components.

　　2. As metabolism increases, the toxicity of metabolic waste to tissues increases.

　　3. Muscular nerve Regulation changes, causing muscle spasm and pain.

　　How to prevent it?

　　1、exercise The arrangements must be reasonable. After a period of exercise, the muscle soreness that originally occurred will lessen the symptoms. And the performance is specific. For example, downhill exercise can reduce muscle soreness caused by downhill exercise after a period of time.

　　2. Apply local warmth and apply medicine. Use warm after exercise blister Washing can relieve muscle soreness. Topical application of oils, pastes or rubs can also relieve pain.

　　3. Muscle stretching exercises can reduce soreness. Stretching muscles can accelerate muscle relaxation and relieve antagonistic muscles, helping to restore tense muscles. This muscle stretching exercise also lays the foundation for preventing strains during exercise.

　　4. Carry out preparation and organization activities for exercise. Adequate preparation and proper finishing exercises can help prevent or reduce muscle soreness.

　　How to treat muscle soreness after exercise?

　　1. Take a cold shower

　　Since the microstructure of muscles is destroyed after exercise, hot water baths or hot compresses will accelerate blood circulation in injured muscles, thereby aggravating the damage to the microstructure of muscles. After heavy weight training, if you take a hot water bath, you will definitely feel more sore the next day than if you take a cold water bath. At the same time, hot water baths accelerate the metabolism of muscle tissue, and training before hot water baths has consumed a large amount of muscle glycogen in the muscles. Using hot water baths to continue to accelerate metabolism will increase people's fatigue and even lower blood sugar. Taking a hot bath after training will make people feel more tired and sleepy. ； Taking a cold water bath or a warm water bath can significantly reduce people's fatigue.

　　2.Appropriate cold compress

　　Immediately after high-intensity training, use ice packs to train target muscles. Generally, apply cold packs for 10 to 15 minutes. Separate clothing or towels between the ice packs and the skin to prevent frostbite. skin。

　　3. Strengthen stretching

　　Mainly stretch the sore muscles after 12 hours of training, or when training other events the next day.

　　4. Scientific muscle massage

　　Do not massage the target muscles and soft tissues immediately after training. Apply cold compresses first. Remember our order, right? The reason is similar to the principle of not applying hot compresses immediately after exercise. Immediate massage will increase the damage to the microstructure of the muscles, increase the damage to the body, and slow down the recovery speed.； The correct massage method requires massaging the muscles themselves. The principle is to squeeze and push along the direction of the muscles (here you need to master the knowledge of the muscle fiber directions of all large muscle groups). The effect after the massage is that you feel relaxed and your whole body feels comfortable. (Reference website: Sohu healthy)