What causes muscle soreness after exercise?

After we exercise, many people do not feel muscle soreness immediately after exercise. Usually we feel muscle soreness when we wake up in the morning. At this time, we will feel very painful and it will be uncomfortable to walk. So what should we do if we have muscle soreness after exercise? Next, let me introduce to you what to do if you have muscle soreness after exercise.

Prevention and treatment of muscle soreness

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.

Sports medicine divides exercise-induced muscle soreness into two types:

One type of pain is that it occurs immediately after exercise, but disappears quickly. This type is called acute muscle soreness. The other type occurs a few hours or overnight after exercise, accompanied by fatigue, and even muscle cramps and stiffness. This type of muscle pain disappears relatively slowly, and it often takes 3 to 4 days or even 6 to 7 days to fully recover. This symptom is called delayed muscle soreness or post-exercise fatigue.

Muscle soreness after exercise is very common in our lives, especially in those who do not exercise normally and suddenly have to exercise. In fact, this is because our bodies are not adapted to our sudden exercise. So for our health, we still need to exercise more, strengthen our bodies and improve our immunity.