What to do if you have abdominal pain after exercise?

Many of our friends usually do not exercise much, but when they suddenly do some high-intensity exercise, they often feel soreness in many muscles of the body, such as calves, thighs, and sometimes waist or lower abdomen. The following editor will introduce some methods that can be used to effectively relieve abdominal soreness caused by exercise.

Prevention of muscle soreness

1. Do a good job of warm-up and cool-down during exercise. Adequate warm-up and proper cool-down can help prevent and reduce muscle soreness. Moreover, there should be a focus on warm-up and cool-down activities. Different exercises use different muscles. Every muscle involved in the training process should be fully activated in these two stages.

2. Increase the exercise load gradually. The load of muscle training should be increased gradually to slowly improve the quality and quantity of muscle training, so as to effectively reduce muscle soreness and avoid muscle damage.

3. Reasonably supplement active sugar. The main component of active sugar, fructose 1,6-diphosphate (FDP), is an intermediate product of sugar metabolism. It can directly provide energy for cell membranes, reduce the damage of free radicals to cell membranes, alleviate the disorder of ions inside and outside the cell membrane caused by training, effectively inhibit the increase of serum creatine kinase after exercise, eliminate fatigue, and reduce the occurrence of muscle soreness.

Recovery from muscle soreness after exercise or competition

Strength training will inevitably cause micro-damage to the muscles, and this micro-damage is also a necessary condition for rapid muscle growth. However, if the micro-injury to the muscles cannot be repaired quickly, the injury will be further aggravated during the training on the second day, affecting the normal training process, and in severe cases even leading to muscle strain. Therefore, it is necessary to promote the rapid repair of muscle micro-damage after strength training.

1. Muscle stretching exercises can relieve soreness. Stretching muscles can accelerate muscle relaxation and relieve antagonist muscles, which helps the recovery of tense muscles.

2. Massage. Muscle massage can effectively relax skeletal muscles and relieve muscle soreness.

3. Hot compress. Applying hot compresses to sore muscles or soaking your feet in hot water before going to bed can promote blood circulation, increase metabolism, and accelerate the relief and recovery of muscle soreness.

4. Nutrition. Promptly consuming a sufficient mixture of protein and carbohydrates after exercise can significantly improve muscle micro-damage and delayed soreness caused by strength training and increase muscle strength. In order to achieve a more ideal muscle recovery effect, it is recommended to supplement sufficient sugar and peptides within half an hour after exercise.

During the exercise, not only a lot of fat is burned, but also a lot of nutrients are consumed. Therefore, in addition to relaxing muscles in time after exercise, you should also properly supplement some nutrients necessary for the human body, especially sufficient water. You can drink some light salt water appropriately.