How to do after exercise joint pain

Many people experience pain in joint areas like knee, shoulder and ankle joints after an exercise session. What should I do about joint pain after exercise?

What happens to joint pain after exercise?

Lack of exercise

Usually less exercise or no exercise at all, so that the joint parts do not have a process of adaptation, to go to high-intensity sports exercise, the body can not adapt to the joints for a while, after the exercise to produce pain.

No warm-up exercise

Some people do not pay attention to the warm-up before exercise, and go directly to the high-intensity exercise, when the body's muscles and ligaments are not stretched, and the joints are not open, it is easy to cause joint ligament strain, thus causing joint pain after exercise.

Too much exercise

Due to the excessive amount of exercise, the force of the joint area is relatively increased, which causes strain on the muscles and other soft tissues around the joint and causes pain.

Improper posture

Improper posture during exercise can also lead to pain due to impact injuries to the joints. Like playing tennis or golf, incorrect grip technique will lead to tennis elbow and make the arm joint pain; and running posture is not standard, making the knee joint suffer greater impact, because of knee pain.

Caused by the production of large amounts of lactic acid

After strenuous exercise, a large amount of lactic acid will be produced in the body, and if this lactic acid is not broken down and discharged in time, it will easily make the body muscles and joints feel sore.

Not wearing sports protective gear

People who have joint injuries or muscle strains do not pay attention to wearing the appropriate sports protective gear, such as knee pads, wrist guards, etc., resulting in more serious injury after exercise, which aggravates the pain.

Do not do stretching after exercise

After exercise, do not do stretching exercises to relax the tight muscles in exercise, long-term tend to make muscle elasticity decline, muscle strain, and eventually lead to joint pain.

Have joint disease

Some people who suffer from joint diseases may have joint pain in general, and after participating in sports, the pain will be strengthened.

What to do if your joints hurt after exercising

Stop playing sports

When joint pain occurs after exercise, it is important to stop the exercise that is causing the pain so that the exercise does not wear out the joints and worsen the pain.

Do some recovery exercises

After joint pain after exercise, you can perform some restorative training to relieve pain, such as knee pain, you can perform a small half squat, the knee, ligaments and muscles have a certain health effect.

Massage for painful joints

A proper massage of the painful joint can help relieve pain and also promote local blood circulation. Like in the case of knee pain, you can find these pressure points and use your thumb to rub them from light to heavy, until the soreness and swelling is appropriate.

How to avoid joint pain after exercise

Adequate warm-up exercises

Adequate warm-up exercises before exercise can prevent joint pain due to sudden injury from exercise. You can do chest expansion exercises, shoulder exercises, twisting knee joints, etc., for about 5-10 minutes, so that the body can slightly sweat. And do not forget to stretch after exercise, so that the body can relax, so that the muscles are no longer tight.

Control the intensity of exercise

The amount of exercise needs to be increased slowly from small to large, not all at once to increase the amount of exercise. And the intensity of each exercise should be controlled, do not exceed the range of the body joints can withstand.

Mastering exercise techniques

No matter what kind of exercise you are doing, you should master the skills of exercise before you start, otherwise there will be damage to the body joints due to poor posture or skills.

Warm Tips

If joint pain persists for a long time after exercise and the pain is strong, it is advisable to go to the hospital for a timely examination.