Badminton is a very common form of exercise in life, loved by most people, but many people will have arm pain after playing badminton, what is the cause of this? How to ease the recovery?
Why will arm soreness playing badminton
1, before playing badminton did not do warm-up exercises, resulting in the arm muscles, joints are not active, a momentary inability to adapt to the state of movement, easily lead to joint ligament strains, will lead to playing that arm muscle soreness.
2, the lack of sports exercise, after an occasional badminton exercise, the body can not adapt to badminton for a while, at the end of the phenomenon of arm pain may occur.
3, too much exercise, so that the arm muscles are overworked beyond their load, which can easily lead to muscle strains, which can also cause arm pain.
4, too much force or incorrect posture, may lead to arm muscles beyond their range of motion, and arm pain.
5, do not pay attention to stretching after playing badminton, resulting in a large accumulation of lactic acid generated during exercise, can not be discharged in a timely manner, thus occurring arm pain phenomenon.
How to recover from arm pain after playing badminton
Rest
If arm muscle pain occurs after playing badminton because of the accumulation of lactic acid, let the arm get sufficient rest time, can help promote blood circulation, help the decomposition of lactic acid accumulated in the arm muscles, relieve the discomfort of soreness.
Cold compress
Generally speaking, after playing badminton arm does not immediately appear sore phenomenon, mostly after 24 hours, if the usual exercise less, in order to the next day soreness, you can timely cold compress, reduce tissue temperature, reduce metabolic waste.
Hot compress
After playing badminton arm soreness, the use of hot towels on the sore parts, can help promote blood circulation, relieve arm soreness.
Massage
Massage on the sore area can help relax the muscles, promote acid drainage and muscle blood circulation, and help the sore muscles recover. To do this, you can use the palm of your hand to press and knead the sore area, or lift and pinch or press common points on the upper extremities, such as the partial calendar, quchi, hand five li, arm moon need points, etc., can relieve the soreness and swelling of the arm and elbow.
Plaster
After playing badminton arm soreness, you can apply the painful parts of the oil with soothing tendons and blood, and can massage at the same time to make the oil fully into the muscle interior, so as to relieve muscle soreness and discomfort.
Calcium supplementation
Because of calcium deficiency, some people will also have arm muscle spasms and soreness after playing badminton, so you can add more high-calcium foods, such as milk, spinach, walnuts, etc.
Move your arm
After the appearance of arm soreness, you can do some gentle hand exercises to help relieve the soreness, like rotating the wrist, making a fist, waving the arm and other actions are helpful to help relieve arm soreness.
Seek medical treatment
If after playing badminton, strong pain in the arm or muscle soreness lasts too long, it is recommended to promptly seek medical examination.
How to avoid arm soreness playing badminton
1, before playing badminton, ensure that a full warm-up exercise, can avoid joints, muscles due to sudden movement and arm pain such as this phenomenon. More common arm stretching exercise is: palms straight up, arms open outward and then slowly pulled back straight feeling chest, shoulders, arm muscles are tense.
2, control the intensity of the exercise. Badminton exercise, but also to control the amount of exercise and exercise time, the amount of exercise is small to large gradually increasing, each time you play badminton time is best not to exceed 1 hour, to ensure that the intensity of the exercise will not exceed their load.
3, master the correct skills and posture to play badminton, so as to avoid improper posture or excessive force caused by arm pain.
4, after playing badminton, remember to do finishing activities, stretching and relaxing the tight muscles in the sport to promote blood circulation and help muscle recovery.
