How to do after excessive exercise muscle soreness

For people who do not often exercise, an occasional exercise can also play a relaxing body and mind, reduce the role of stress, but, often this luxury "play" once, it is possible to over-exercise resulting in muscle pain, then, after excessive exercise muscle pain what can be done to reduce it?

Causes of muscle soreness after exercise

In the process of exercise, skeletal muscle needs a lot of energy, at the same time, other tissues of the body also need a lot of blood and oxygen because they are in an active state, therefore, the muscle in the environment of oxygen deprivation, sugar decomposition into lactic acid, accumulate in the muscle, so, will feel muscle soreness. In addition, lactic acid is a hypertonic solution that absorbs water from the muscles and makes them swell, which can also aggravate soreness. Therefore, to reduce the symptoms of muscle soreness after exercise, the key is to reduce the production of lactic acid in the muscle and accelerate the metabolism of lactic acid.

Do a good warm-up exercise

Warm-up exercises before exercise, for example, simple joint exercises, can accelerate blood circulation, relax the muscles in the joint area, increase blood oxygen circulation in the muscles of the exercise area, reduce the lack of oxygen after a lot of activity, and thus reduce the generation of lactic acid and reduce the symptoms of muscle soreness. If you already have particularly sore muscles after excessive exercise, you can reduce muscle soreness symptoms as soon as possible with the assistance of the following methods

Proper rest

After excessive exercise, you should find a comfortable place to lie down and rest for a while, it can be a soft cushion or rattan chair, try to elevate the lower limbs, which is conducive to lower limb blood return, avoiding lower limb venous dilatation and reducing tissue edema, at the same time, the increase in cardiac blood return is conducive to heart pumping, the whole body blood supply is sufficient, which can promote metabolism and improve muscle soreness caused by lack of oxygen. Rest should be noted, do not sweat after exercise because of the greedy cool, choose grass or wetlands to lie down at will, easy to catch a cold and illness.

Hot compress to relieve muscle soreness

After excessive exercise caused by muscle soreness, you can use the method of hot compress to reduce muscle soreness, hot compress can promote blood circulation, improve muscle local nutrition, accelerate lactic acid excretion. Hot compresses are divided into dry and wet hot compresses,. Dry heat compress method: hot water bag with 50-60 degrees of warm water, outside wrapped in a thin towel or cotton (the purpose is to avoid direct contact with the skin rubber), put on the muscle especially sore parts. Wet compress method: take 50 degrees of warm water soaked towel, wring to not drip appropriate, put on the skin of muscle pain, the outer layer of plastic wrap or plastic bag cover, to prevent excessive heat dissipation, 10-15 minutes to change once, three or four times.

Massage to relieve muscle aches and pains

The role of massage is to stretch the joints, relax the muscles, promote circulation, accelerate the metabolism of lactic acid, reduce muscle edema and soreness symptoms. You can use pinching, kneading, shaking methods to relax the sore muscles, but also with the help of home round foam, the sore muscles close to the auxiliary tools, passive massage.

Soak to relieve muscle soreness

Adjust the temperature (18-22 degrees) and water temperature (37-42 degrees) in the bathroom, soak the whole body in warm water, and relax yourself completely to the maximum extent, which can achieve good results.

Diet regimen

Foods rich in potassium, sodium, calcium and magnesium will eventually metabolize into alkaline substances in the body, such as: kelp, raisins, bananas, carrots, persimmons, peas, milk, etc. Therefore, in order to achieve acid-base balance, eating more alkaline food will help to accelerate the excretion of acidic substances - lactic acid in the muscles, and will have an auxiliary effect on reducing the particular muscle soreness caused by excessive exercise.

Warm tips

"Life is exercise" - exercise has great benefits to health, can promote blood circulation throughout the body, accelerate metabolism, to prevent disease and enhance body resistance have a huge role. Muscle special soreness caused by over-exercise should not be a roadblock to healthy exercise, nor can it be an excuse for not loving exercise. Proper preparation before exercise and post-exercise aids can make our exercise more at ease and healthier without worry.