What to do if your muscles become sore after exercise

After exercising normally, many of our friends will feel muscle soreness. This is a normal reaction after exercise, and it is also the reason why we exercise too hard. Sometimes it is also related to our lack of attention to exercise methods. After having muscle soreness, you will feel particularly uncomfortable and need to make timely adjustments. So, what should we do if our muscles are sore after exercise? Let’s take a look at it below.

rest

Rest can relieve muscle soreness, slowly promote blood circulation, accelerate the elimination of metabolic products, and eliminate the supply and repair of nutrients to the sore muscle area, restoring it to normal.

stretch

Stretching muscles can accelerate muscle relaxation and relieve antagonist muscles, which helps the recovery of spastic muscles. Perform static stretching exercises on the sore area, maintain the stretch for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day can help relieve spasms.

massage

Massage the painful area to relax the muscles, promote muscle blood circulation, help repair injuries and relieve spasms. Of course, you can also perform self-relaxation treatment, generally focusing on the neck, back, and limbs, and supplemented by the head, chest, and abdomen.

Heat

It is the most effective way. Applying hot compress to the sore local muscles can promote blood circulation, improve metabolism, accelerate the relief and recovery of muscle soreness, especially in combination with light stretching exercises or massage, which will accelerate the elimination of delayed muscle soreness.

Oral vitamins C and E

It promotes the synthesis of collagen in connective tissue, helps accelerate the repair of damaged tissue and relieve pain. Vitamin C is not only the main component of the lubricating fluid between connecting tissues, but also can protect cells from damage and prevent aging. Main sources: nuts, seeds, dark green vegetables, rapeseed oil, whole grains, etc.

Through the above introduction, we now know what to do if muscles are sore after exercise. This is also a conditioning method for muscle soreness after exercise. However, we must prevent this situation from occurring during normal exercise. Not only should we exercise moderately, but we should also do stretching exercises after exercise and pay attention to rest.