How to relieve muscle soreness after exercise?

The previous article talked about why muscles sore after strenuous exercise. The degree of pain of this muscle soreness varies. Sometimes severe pain may affect our normal life, so we have to start paying attention. Therefore, today we want to remind people who exercise regularly, how can they relieve muscle soreness after exercise? How to relieve this muscle soreness scientifically and healthily?

Generally, this kind of muscle soreness after exercise is due to the large amount of lactic acid produced during the training process. When the lactic acid produced by the human body during exercise is greater than the lactic acid consumed by the body itself, the lactic acid will hinder blood circulation and eventually cause muscle soreness.

Lactic acid is an intermediate product produced during the metabolism of glucose in the body during exercise. Due to excessive exercise, which exceeds the intensity of anaerobic exercise, the lactic acid produced in the body cannot be further decomposed into water and carbon dioxide in a short period of time. The insufficient oxygen supply leads to anaerobic metabolism, which causes a large amount of excessive product lactic acid to accumulate in the body. Lactic acid accumulation can cause local muscle soreness.

There are two options for relieving muscle soreness after exercise, one is to enjoy the soreness, the other is to eliminate and relieve the soreness.

Enjoying the muscle soreness after exercise is easy. It means letting the lactic acid produced by the body disappear automatically, so you can just rest after exercise. It will usually disappear automatically in about 5 days.

There are generally three ways to eliminate or relieve muscle soreness after exercise:

The first way is to do aerobic exercise after your muscles are sore. As mentioned earlier, long-term aerobic exercise is beneficial to the automatic decomposition of lactic acid produced in the body and the generation of energy, thereby reducing the accumulation of lactic acid in the body and eliminating or relieving muscle soreness after exercise.

The second method is to perform effective stretching after your muscles become sore. The principle of eliminating and relieving muscle soreness after exercise is to disperse the lactic acid that has gathered together and hindered blood circulation, thereby eliminating or relieving local muscle soreness. This type of muscle stretching requires the practitioner to understand how to stretch muscles throughout the body.

The third method is to use hot water fumigation (such as sauna) to accelerate the excretion of lactic acid.

When muscles all over the body are sore, especially in parts that have been trained, it is recommended that practitioners do not exercise the trained parts again. The main reason is to give the muscles that have been exercised a rest, because muscle growth requires rest and recovery.

The above are some summaries and suggestions on how to relieve muscle soreness after exercise. As for some severe muscle soreness after exercise, don’t panic or be afraid, but treat it correctly. If you implement the above methods or recover naturally for about 5 days and still have not recovered and feel abnormal, it is recommended to go to the hospital for consultation and examination with a doctor.