Muscle soreness is a common phenomenon during exercise. Sometimes it is mild and only slightly sore, and sometimes it is severe, feeling like the entire leg is not one's own. Some people believe that muscle soreness is a sign of muscle growth, but is that really the case?
Is Muscle Soreness a Sign of Muscle Growth?
Muscle soreness is not a sign of muscle growth.
Muscle soreness is caused by muscle cells undergoing anaerobic respiration and producing a large amount of lactic acid, which stimulates the muscle cells. This feeling has nothing to do with whether muscle growth is occurring or not.
What Does Muscle Growth Feel Like?
Muscle growth is related to long-term exercise leading to muscle shaping and timely nutrition supplementation. There is basically no feeling associated with muscle growth. Muscles are composed of smaller muscle fibers, and these fibers can form proteins. These proteins are constantly being broken down and reassembled in the body, but the body does not have a mechanism to sense this breakdown and reassembly. Therefore, there is no sensation associated with muscle growth.
How to Relieve Muscle Soreness?
Inverted Walking
Procedure: Lie flat on the bed with a pillow under your feet. After 3 minutes, perform an inverted position for another 3 minutes. Then, walk for a while.
Effect: After exercise, blood accumulates in the feet, accelerating the production of lactic acid. Inverting can quickly return the blood to the heart. This method should be performed immediately after exercise.
Hot Compress
Procedure: Heat the water to 60-80 degrees Celsius, pour it into a hot water bag, and apply it directly to the sore area for 15 minutes (remember to change the hot water). Repeat the hot compress every 4-6 hours for three consecutive days.
Effect: Heat promotes blood circulation, accelerates metabolism, and speeds up the breakdown of lactic acid. This method should be used when muscle soreness occurs after exercise.
Precautions for Muscle Soreness
1. If someone who exercises regularly experiences muscle soreness, they should consider whether there are problems with their exercise methods or if the exercise intensity is too high, and make adjustments accordingly.
2. In order to promote muscle growth, in addition to scientific and reasonable exercise, proper nutrition supplementation is also important. It is recommended to consume foods with high protein content, such as meat and eggs.
