How to treat muscle soreness during exercise

As people's pace of life accelerates, the time they spend on exercise is becoming less and less. Therefore, many people will feel sore muscles and heaviness in their limbs after exercising. Why is this? People who know common sense about sports understand that this is because people have not exercised for a long time. If they exercise too much all of a sudden, lactic acid will appear in the muscles, making the muscles feel painful. Although muscle soreness is not a big problem, it still has a certain impact on life. So how do you deal with muscle soreness during exercise?

1. Get enough sleep

Sleep is an important way to eliminate fatigue. Middle school students should ensure 8 hours of sleep every day. If you schedule intense training and tests within a month before a physical education exam, you should extend your sleep time appropriately and create a quiet, well-ventilated sleeping environment.

2. Clean-up activities and muscle massage

After you feel tired from exercise, be sure to do some finishing activities. Tidying up is a positive way of resting, which can calm the mind, muscles, and internal organs in a more consistent manner and improve the efficiency of physical recovery.

Massaging the muscles by pushing, kneading, pinching, pressing, patting, and shaking can dilate and open the capillaries in the muscles, improve local blood circulation and nutrition, and accelerate the elimination of lactic acid, a waste product during muscle movement, thereby achieving the effect of eliminating fatigue.

3. Warm water bath

Taking a warm water bath after exercise can speed up blood circulation throughout the body, promote metabolism, accelerate the elimination of fatigue and the recovery of physical strength. The water temperature for a warm water bath should be 40°C. Each session usually lasts 10 to 15 minutes, and the longest time should not exceed 20 minutes.

4. Timely nutrition supplement

Proper nutrition is an important means to eliminate or prevent fatigue. After exercise, you should replenish calories, protein, vitamins and inorganic salts in time, and avoid eating too much fatty food. In summer or when you sweat a lot, you should replenish salt and water in time. Food should be nutritious and easy to digest, and try to eat more fresh vegetables, fruits and other alkaline foods.

What to do if muscles become sore after exercise? Looking at the introduction above, we found that experts have already provided us with solutions to this situation from multiple angles. In the face of such a situation, the best way is to insist on sleep, diet, exercise and other aspects, so as to relieve muscle soreness and prevent soreness from affecting your life.