How to prevent muscle soreness the day after exercise?

Most people will not experience muscle pain when exercising, but will be able to feel muscle soreness after 24 hours. This is a very normal phenomenon. Generally, after exercise, the muscles in the thighs, calves and arms will become stiff. This is caused by the lactic acid in our body. In today's society, we humans exercise less and less. We have no time and no experience. We will still have muscle soreness after exercise, which will make us lose confidence in persisting in exercise. The editor tells you that 2-3 days after exercise is the peak period of muscle soreness, and it will return to normal after 5-7 days. This is also the adaptation period of muscles after exercise. Let us share how to delay muscle soreness.

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 wall handstand for 3-10 seconds. You can do it several times. This is good for blood flow back to the heart from the lower limbs. Then shake your limbs, first shaking and patting your thighs or upper arms, and then shaking your calves or forearms.

2. Massage after exercise is an important means to eliminate fatigue. The main massage techniques include shaking, acupressure, kneading, tapping, and pushing. The first step is to shake the limbs, mainly to relax the elbows, knee joints and muscle groups of the limbs; commonly used acupoints 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 discomfort symptoms caused by exercise such as shoulder and arm pain, neck cramps, etc.

3. 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.

4. 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.

To sum up, we have many ways to delay muscle soreness. If you train scientifically, your muscles will not be so sore, nor will you have so much resistance to exercise. As long as you do a moderate amount of exercise every day, your muscles will not complain about soreness, and it will also make you healthier. Why not do it? Following the above method will make you like sports more, be more interested in sports, and let your muscles become a healthy body guard.