How to relieve soreness after exercise?

When people exercise, their muscles will also perform some intense activities. Especially when the exercise posture is incorrect or the intensity is too high, it is easy to cause some muscle damage. The most important manifestation is that you will feel sore all over after exercise. At this time, some methods can be used to relieve it. Let’s take a look at some ways to relieve exercise-induced muscle soreness.

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.

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.

A sudden increase in exercise intensity will also cause sore muscles all over the body. Therefore, it is best to maintain the principle of gradual progress when exercising, and do adequate warm-up preparations before exercise. When you feel muscle soreness, you can effectively relieve it through hot compresses, massage, patting with your hands, etc.