What to do if you have muscle soreness after exercise?

Many people who go out for exercise will have this experience. After strenuous exercise, the whole body will feel sore, especially on the second day this phenomenon will be more serious. Now many people have understood that this phenomenon is a normal reaction of the body, but what should I do if I have muscle soreness after exercise? Is there any relief method? Let’s find out together!

Get enough rest

The easiest way to relieve muscle soreness after exercise is to get enough rest. Adequate relaxation and rest can help the body excrete cellular metabolites and fully transport the nutrients replenished by the body to the damaged parts for repair.

Relaxing Massage

Muscle soreness after exercise can be relieved by relaxing muscle massage. It can be done by kneading, lifting or acupressure on the muscles in the sore area to relax the muscles, promote the decomposition of lactic acid and repair damaged tissues.

Hot and cold compresses

Applying hot compresses to sore muscles after exercise can help dilate blood vessels in the sore muscles, effectively improve blood circulation, inhibit muscle spasms, and also facilitate the regeneration and repair of damaged muscle tissue. Using cold compress after exercise can help calm the muscles. Generally, cold compress is applied first and hot compress is applied later.

Essential Oil Massage

If your muscles are sore after exercise, you can use essential oils such as lavender, rosemary, and chamomile to massage the sore muscles. This can effectively help relieve muscle soreness and also has a significant sedative effect. It is best to perform essential oil massage after cleansing and bathing.

Muscle stretching

If you experience muscle soreness after exercise, you can accelerate the decomposition of lactic acid by stretching your muscles to relieve the soreness. In addition, stretching the muscles can help relax the sore muscles and better relieve muscle soreness.

Relax after exercise

If you want to prevent muscle soreness after exercise, you can relax your muscles after exercise. Helping tense muscles to relax can alleviate the muscle soreness that occurs about 12 hours after exercise to a certain extent. In addition, warm-up exercises before exercise are also necessary.

Wipe medication

Muscle soreness after exercise can be relieved by rubbing and massaging with relaxing drugs to promote blood circulation in the sore muscle areas. General muscle-relaxing and blood-activating drugs are available in general pharmacies. You can consult the pharmacy staff for details.

Diet

To relieve muscle soreness after exercise, you can focus on the intake of vitamin C and sanitamin E in your diet. You can even take vitamin C orally to supplement the body with enough vitamin C to relieve muscle soreness. In addition, you should also pay attention to nutritional balance in your diet.

When muscle soreness occurs after exercise, you must pay attention to rest. Only sufficient rest can relieve soreness. In addition, you can also take relaxing massages, hot and cold compresses, or muscle stretching, apply some medicines to prevent and treat soreness, and pay more attention to your diet. At the same time, it is important to remind you that it is best to exercise gradually and not over-exercise.