How to prevent muscle soreness after exercise?

Many people will feel some soreness in the body after exercising, especially those who do not like to exercise normally. They will easily feel soreness after exercising. Also, if they exercise too much, they will feel muscle soreness. So how can we relieve muscle soreness after exercise? And how can we prevent muscle soreness? Here are some tips from the editor.

1. Massage your muscles

Massaging sore muscles can also help reduce muscle tension and increase blood circulation, which can speed up recovery and shorten the duration of delayed onset muscle soreness. Just like massage, hot baths can relax muscles and speed up circulation. The smoother the blood flow, the more oxygen and nutrients can be delivered to cell tissues, thereby repairing damaged muscles faster.

2. Light stretching

Ways to deal with muscle soreness include pain relievers, gentle stretching, massage, hot baths, and hot and cold compresses. The effects of medications are well known, and gentle stretching works because muscles tend to tighten as they recover, which can make soreness worse, so slow, gentle stretching can reduce tension and relieve pain.

3. Hot and cold compresses

Hot and cold compresses can also be effective. As the name suggests, apply an ice pack to the painful area for 15 minutes, then apply a hot pack for another 15 minutes, then apply ice again, and continue the cycle. Scientific research has found that changes in hot and cold temperatures play a significant role in accelerating blood circulation and muscle recovery.

4. Relieve muscle soreness after exercise

Everyone who works out has definitely felt this, and if you’re exercising correctly, you will continue to feel it in the future. This is muscle soreness. "No pain, no muscle" seems to have become a law of fitness. As long as the pain is not caused by torn ligaments or broken bones, but is caused by muscle soreness due to effective fitness, it is a good thing because it means that the muscles have been adequately exercised and therefore need to repair themselves to achieve a stronger state.

In fact, there are many reasons for muscle soreness after exercise, but generally it is because of the accumulation of lactic acid during exercise, which causes muscle soreness. In addition, we should pay attention to warm-up exercises before exercising, and do not do a large amount of intense exercise at one time. Otherwise, you will feel muscle soreness the next day, and in serious cases it may endanger your health.