What to do if you have muscle soreness after exercise?

For most friends who often sit in the office, they rarely have time to do some high-intensity exercise. Therefore, when they first start physical exercise, they always feel muscle soreness. This may also be caused by incorrect exercise posture or excessive exercise intensity. The following editor will introduce what methods should be used to relieve muscle soreness after exercise.

rest

Rest can relieve muscle soreness, slowly promote blood circulation, accelerate the elimination of metabolic products, and eliminate the supply and repair of nutrients to the sore muscle area, restoring it to normal.

stretch

Stretching muscles can accelerate muscle relaxation and relieve antagonist muscles, which helps the recovery of spastic muscles. Perform static stretching exercises on the sore area, maintain the stretch for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day can help relieve spasms.

massage

Massage the painful area to relax the muscles, promote muscle blood circulation, help repair injuries and relieve spasms. Of course, you can also perform self-relaxation treatment, generally focusing on the neck, back, and limbs, and supplemented by the head, chest, and abdomen.

Heat

It is the most effective way. Applying hot compress to the sore local muscles can promote blood circulation, improve metabolism, accelerate the relief and recovery of muscle soreness, especially in combination with light stretching exercises or massage, which will accelerate the elimination of delayed muscle soreness.

Oral vitamins C and E

It promotes the synthesis of collagen in connective tissue, helps accelerate the repair of damaged tissue and relieve pain. Vitamin C is not only the main component of the lubricating fluid between connecting tissues, but also can protect cells from damage and prevent aging. Main sources: nuts, seeds, dark green vegetables, rapeseed oil, whole grains, etc.

For friends who often experience muscle soreness, it is best to insist on moderate physical exercise. During exercise, you should try to keep your movements as standard as possible. You should also warm up before exercise. When the exercise is over, try not to stop immediately. You can do some stretching activities at this time, which can effectively relieve muscle pain.