What to do if you feel sore after exercise?

It is the National Day holiday again, and many people hope to relax during the long holiday, so some people will go to scenic spots with friends to enjoy the mountains and rivers; some people will have an exciting basketball game with some like-minded friends at this time, but if there is no activity for a long time, symptoms of body soreness after exercise will appear. So is there any way to alleviate it?

This type of muscle soreness, which usually occurs 24 hours after exercise, is called "delayed onset muscle soreness" in sports medicine. Soreness reaches its peak 24-72 hours after exercise, and the pain basically disappears after 5-7 days. In addition to soreness, there is also muscle stiffness. In mild cases, there is only tenderness, while in severe cases, the muscles are swollen and hinder movement.

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.

If people who have not exercised for a long time suddenly engage in some strenuous activities, they will experience muscle soreness. If you want to relieve the symptoms, you should stretch your muscles before exercise, take a good bath in hot water after exercise, massage the active parts more often, and even stretch the muscles. This can greatly reduce the symptoms of muscle soreness.