Heat Therapy
Method: Apply a hot towel or warm pack (at a temperature of around 60 degrees) directly to the sore muscles for 15-20 minutes, 4-6 times a day, until the soreness subsides.
Effect: Heat therapy causes blood vessels to dilate, accelerating local blood circulation, relaxing muscles, and promoting the breakdown of accumulated lactic acid. This helps relieve muscle soreness.
Time: Heat therapy is only suitable for use when muscle soreness occurs after exercising, not before any symptoms appear.
Massage Therapy
Method: Depending on the specific area, such as the arms, gently massage along the direction of the muscles, such as the biceps and triceps, for about 10 minutes.
Time: Massage therapy for muscle soreness should generally be done 48 hours after exercising, as massaging immediately after exercise does not eliminate lactic acid from the muscles.
Effect: Massaging along the muscle helps remove lactic acid and promote its breakdown, allowing the muscles to recover faster.
Aerobic Exercise
Method: After 12 hours of exercising, engage in a moderate jogging or brisk walking session (without setting any limits, focusing on comfort). Stretch the muscles affected by soreness by holding onto a fixed object with one hand, supporting your body with one leg, and bending the knee of the other leg. Use the other hand to grab the ankle and pull it upwards, holding for about 30 seconds.
Effect: Brisk walking, jogging, and stretching all help increase blood circulation to the sore areas, alleviating muscle soreness.
Dietary Recovery
Exercising consumes a significant amount of energy. After exercising, replenishing energy promptly can help muscles recover faster. Carbohydrates should be the main focus, which can be obtained from protein-rich foods and fruits and vegetables.
Protein-rich foods: Eggs, peanuts, tuna, soy products, milk and dairy products, etc.
Fruits and vegetables: Tomatoes, apples, cabbage, celery, etc.
Tips
1. Pay attention to the recommended usage time for the above methods. Not following the recommended time may result in ineffective results.
2. Avoid exercising for too long and gradually increase the intensity to prevent muscle soreness.
3. Avoid taking a shower immediately after exercising. Rest for a while before showering, preferably with hot water to prevent cold air from entering.
