Running two days leg sore can still run muscle soreness can continue to exercise

Many runners and sports enthusiasts have experienced the soreness of their muscles the next day after training, which has a professional name called Delayed Muscle Soreness, or DOMS for short, and many people will take this as a signal of whether or not to train effectively, but this may also be a signal that the body releases that your muscles need a good rest, since we can't avoid this from happening, so we have to Do the following points to relieve as much as possible, has produced the delayed muscle soreness it.

Reduce the intensity of exercise

Many people will say, "Can I still exercise when I have delayed muscle pain? The answer is yes. However, at this time, you can choose low-intensity exercise, such as jogging at an even pace, yoga, Pilates or light weight training, so that in addition to muscle stretching, but not too much muscle stimulation, for the relief and recovery of delayed muscle pain, will have good results.

Warm up before exercise

In sports or before the game, first do so that the body can adapt to the intense activity of warm-up movements, such as stretching, stretching, soft exercises, etc., the purpose is to increase body temperature to make the body warmer and reduce sports injuries can also enhance muscle response flexibility, so regardless of any sports, the warm-up exercise beforehand is very important.

Supplementation of three repair materials

I often hear that after exercise to supplement high protein to help muscle repair, but in fact, not only to supplement high protein, you also need to supplement carbohydrates and water. First, in the process of body muscle movement, we burn a lot of liver sugar in the body, the stronger the intensity of liver sugar consumption is greater, supplemental carbohydrates is to replenish the fuel consumed by the body. Second, to supplement the appropriate protein, the role of protein is to repair damaged muscle fibers in the Department, therefore, supplemental protein is also indispensable. Thirdly, to replenish sufficient water, water is beneficial to the body to eliminate toxins and nutrient transport in the blood, for the body of muscle recovery and growth of various departments is essential, so, supplementation of high protein, carbohydrates and water is indispensable.

Take a hot bath

After training, simply rinse or soak a hot bath, to accelerate blood circulation, increase metabolism and relieve muscle soreness, have a good help, this is generally the most commonly heard saying. In addition, there is also the term cold water therapy in foreign countries, mainly to reduce the temperature of muscle tissue, used to reduce pain, inhibit inflammation, constrict blood vessels and reduce metabolism, but so far research shows that long centrifugal exercise immediately after giving cold water therapy, and can not effectively reduce delayed muscle soreness, or shorten the time of this symptom, therefore, cold water therapy is more applicable to the soreness of the moment after exercise Play a role. Therefore, hot water is the best choice at the time of DOMS.

Adequate and regular sleep

This is a very important aspect for people in sports and fitness, especially important for relieving delayed muscle soreness. Because the vast majority of our body muscle repair, there is the process of sleep and rest is completed, it is recommended to try to rest every day before 11 to 12 pm, which is the best time for the body to grow and repair itself. Please take 7~8 hours of sleep as the best, even if you can't get a full 7 hours of sleep at once, please remember to take apart to catch up on sleep and let your muscles rest and recover properly.