What to do if you have muscle soreness after exercise?

Many people will suffer from sports injuries or muscle soreness after exercise. In fact, we all know that muscle soreness after exercise may be caused by not doing a good warm-up before exercise, or forcing yourself to do high-intensity exercise. When the muscles are sore after exercise, we must solve it properly. Next, let the editor introduce you to muscle soreness after exercise.

Prevention and treatment of muscle soreness

1. Exercise arrangements should be reasonable. After a period of exercise, the muscle soreness that originally occurred will be less severe with less exercise. And the performance is specific. For example, downhill exercise can reduce muscle soreness caused by downhill exercise after a period of training.

2. Warm the area and apply medication. Soaking in warm water after a workout can help relieve muscle soreness. Topical oils, pastes, or rubs may also relieve pain.

3. Stretching exercises can relieve muscle soreness. Stretching muscles can accelerate muscle relaxation and relieve antagonist muscles, which helps the recovery of tense muscles. This muscle stretching exercise also lays the foundation for preventing strains during exercise.

4. Do a good job of warm-up and cool-down during exercise. Adequate warm-up and proper cool-down can help prevent or reduce muscle soreness.

Sports medicine divides exercise-induced muscle soreness into two types:

One type of pain is that it occurs immediately after exercise, but disappears quickly. This type is called acute muscle soreness. The other type occurs a few hours or overnight after exercise, accompanied by fatigue, and even muscle cramps and stiffness. This type of muscle pain disappears relatively slowly, and it often takes 3 to 4 days or even 6 to 7 days to fully recover. This symptom is called delayed muscle soreness or post-exercise fatigue.

In short, muscle soreness after exercise and muscle (or ligament) damage are completely different in nature. Muscle soreness can be relieved by rest, stretching, massage, etc. Muscle (or ligament) injuries must be solved by medical means.

After reading the above knowledge about muscle soreness after exercise, I believe everyone has learned a lot of relevant knowledge. Yes, when exercising, we must protect ourselves. We should not only do more warm-up exercises, but also pay attention to our eating habits and eat a balanced diet. The above methods can be used to solve muscle soreness after exercise.