How to do muscle soreness after exercise

March 27, 2023

Many people have the experience of experiencing muscle soreness all over the body easily after strenuous exercise. This is because the body secretes a lot of lactic acid to cause muscle soreness or because the strenuous exercise has caused physical damage to the structural components of the muscles. How to relieve the muscle soreness that occurs after exercise?

Adequate rest

The easiest way to relieve muscle soreness after exercise is to get enough rest. The body is fully relaxed and rested to help the body's cellular metabolites out of the body, and the body's supplemental nutrients can be fully delivered to the damaged areas for repair.

Relaxation massage

Muscle soreness after exercise can be relieved by means of relaxation massage on the muscles. Mainly through the sore parts of the muscle kneading, lifting and pushing or pressure point massage to relax the muscle, promote the decomposition of lactic acid, damaged tissue repair.

Hot and cold compresses

Heat compresses on sore muscles after exercise can help sore muscles vasodilate, effectively improve blood circulation, inhibit muscle spasm, and also facilitate the regeneration of damaged muscle tissue repair. And after exercise with cold compresses can help calm the muscles, generally cold compresses in front of hot compresses in the back.

Essential oil massage

Muscle soreness after exercise can be used lavender, rosemary, chamomile and other essential oils to muscle soreness parts of the massage, can effectively help relieve muscle soreness, but also has a significant sedative effect. It is best to perform an oil massage after cleansing and bathing.

Muscle stretching

Muscle soreness after exercise can be relieved by stretching the muscles to accelerate the breakdown of lactic acid. In addition, by stretching the muscles can help the sore muscles relax and better relieve muscle soreness.

Relaxation after exercise

To prevent muscle soreness after exercise can be carried out after the exercise muscle relaxation, to help relax the tense muscles can be reduced to a certain extent about 12 hours after the exercise muscle soreness. In addition, the warm-up exercise before exercise is also very necessary.

Rubbing medication

Muscle soreness after exercise can be combined with muscle relaxing drugs for rubbing and massage to promote blood circulation in the sore muscle area to relieve muscle soreness. The general tendon relaxation drugs are generally available in pharmacies, you can consult the pharmacy staff for details.

Diet

You can even take vitamin C orally to supplement your body with adequate amounts of vitamin C to relieve muscle soreness. In addition, the diet should also pay attention to the balance of nutrition.

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