Why do muscles ache after exercise?

Many times, people will feel muscle soreness when they are working out or doing some unfamiliar exercise or overload exercise. Especially those who do not exercise regularly will definitely have muscle soreness after exercise. The main reason is that the muscles lack oxygen during exercise and lactic acid cannot be eliminated in time. So if you encounter muscle soreness, how can you relieve it? Is there any simple and effective method.

1. Relax after exercise. After exercise, you can lie on a sponge pad or rattan pad to rest for a while. When lying flat, your feet should be placed slightly higher than your head, or at the same height as your head. Never lie on the steamy ground. After resting for a while, you can do headstand or handstand against the wall for 3-10 seconds, which can be done several times. It is beneficial for blood in the lower limbs to return to the heart. Then shake your limbs, first shaking and tapping your thighs or upper arms, then shaking your calves or forearms.

2. Massage after exercise is an important way to eliminate fatigue. The main methods of massage include vibration, acupressure, kneading, tapping, and rubbing. The first step is to vibrate the limbs, primarily relaxing the elbows, knees and limb muscle groups. Commonly used acupoints for pressing on the upper limbs include Pianli, Quchi, Shouwuli, Biyuexu, etc., which can relieve soreness and swelling in the arms and elbows, as well as various discomforts caused by exercise such as shoulder and arm pain, neck cramps, etc. Commonly used acupoints for pressing the lower limbs include Chengfu, Weiyang, Chengshan, Kunlun, Zusanli, etc., which can relieve symptoms such as pain in the lumbar, sacral, buttocks and thighs, cramps in the legs and feet, stiffness in the waist and legs, stiff neck, low back pain, and soreness in the knees and shins.

3. The exercise organization should be reasonable. After a period of training, the muscle soreness that originally occurred will be less evident after exercise. And it shows specificity. For example, downhill exercise training for a period of time can reduce the muscle soreness caused by downhill training.

All these tell us the importance of exercise and not to over-exercise. For people who don’t like exercise, home is a good place, but sometimes we still have to move more for our own health. People who love sports should understand their physical fitness and not put a burden on their bodies.