How to eliminate muscle soreness after exercise?

Many friends often feel sore muscles all over their body after strenuous activities. There are many reasons for muscle soreness. In addition to adequate warm-up before exercise, you should also keep the movements as standard as possible. Let us learn about what methods can be used to effectively relieve the soreness all over your body after exercise.

1. If you have sore arm muscles, you can use an ice bath to relieve them. What is an ice bath? That is, adding ice cubes to cold water for bathing. This method can effectively relieve muscle soreness and reduce the possibility of inflammation. This method freezes the entire body at once rather than just a few local areas. If an ice bath is not possible, you can use an ice pack to apply to the sore area.

2. Note that after long-distance running and some strenuous exercise, you should not wait too long to start eating. Relevant studies have shown that glycogen is most easily repaired in the body's muscles within 30 minutes after exercise, which means that glucose is most easily stored at this time. Eating shortly after exercise can reduce muscle stiffness and soreness. It is suitable to consume food containing 1 gram of protein and 3 grams of carbohydrates after exercise.

3. After exercise, replenish your body with enough water in time, especially after exercise in summer. Although plain water can also replenish the body's water, some professional athletes prefer to drink beverages that help with physical recovery. You may want to refer to this. For example, coconut milk, chocolate milk, etc. We can judge whether the body has enough water based on our urine. If the urine is dark yellow, it means that you need to replenish water. Normal urine color should be light lemon yellow.

4. Generally, muscle soreness after exercise will gradually disappear with time. If the body soreness after exercise lasts for more than a week and cannot be relieved or eliminated by ice packs, massage, rest and other care methods, or if you have unexplained symptoms after running, then you should seek medical attention in time.

During exercise, it is very important to ensure that the intensity is moderate and the movements are as standard as possible to avoid muscle soreness. When the exercise is about to end, you can also do some stretching exercises to try to relieve excessive muscle tension. You should also persist in exercising for a long time to avoid muscle soreness.