How to recover after intense exercise?

Many people will experience muscle pain after exercise, especially after strenuous exercise. The muscles are so painful that they dare not move. Some people have tried some methods but have not recovered. In fact, muscle pain after strenuous exercise can be avoided by some methods. So how to solve it? Below, the editor will introduce to you how to do strenuous exercise. This will avoid unnecessary muscle pain.

1. Relax after exercise

After exercise, you can lie on a sponge pad or rattan mat 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. Post-exercise massage

Post-exercise massage 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. Commonly used acupressure points for the lower limbs include Chengfu, Weiyang, Chengshan, Kunlun, Zusanli, etc., which can relieve symptoms such as pain in the lumbar, sacral, buttocks and thighs, leg and foot cramps, stiffness and pain in the waist and legs, stiff neck, low back pain, and soreness in the knees and shins. When kneading and tapping, massage the large muscles first and then the small muscles. After massaging one side, massage the other side. In this way, you can massage each other's whole body. Most of the Shu points on the back are located 1.5 inches away from the spine. Massage and relaxation are mainly focused on the points 1.5 inches away from the spine and the outer shoulder Shu, Jianjing, and Tianzong points on the shoulder blade. This can relieve back pain and neck stiffness. Combining several techniques can achieve a good relaxation effect and quick recovery. It also has health-care effects on the human body's internal organs.

In addition, you should eat more foods containing vitamins, such as vitamin B1, B2, vitamin E, etc. These foods can reduce the feeling of fatigue. Get enough sleep every day and don't stay up late. Staying up late can easily make people feel tired. Also, exercise every day so that your muscles will not feel pain during occasional exercise.