What causes muscle soreness after exercise?

It is often found that many friends feel different degrees of muscle soreness after doing some strenuous activities. In addition to being related to long-term lack of exercise, this may also be due to muscle strain caused by non-standard exercise movements. Next, the editor will introduce some common causes of muscle soreness during exercise and effective relief methods.

The lower back is a very important but easily injured part of the human body. Even if you train specifically for this part, you should pay attention to the training load and speed.

Improper sit-up movements and using too much force on the waist and back can cause back pain, so when doing sit-ups, don't hold your head with your hands, just place them on the sides of your ears. When doing this, your focus must be on your abdominal muscles. It is recommended to add stretching movements after completing a set, such as bending down, which is beneficial to the growth of abdominal muscles.

From the perspective of muscle training, sit-ups train the upper abdomen. The main reason why your waist and back are greatly stimulated is probably that you lower your body too much.

In fact, sit-ups are basically exercises in the middle range, slightly above the upper range but less than 60 degrees. This provides continuous stimulation to the abdomen, reduces the proportion of inertial movement, and is more effective for abdominal exercises. When lowering, do not let your upper back touch the ground. When raising up, do not use explosive force and do not lean your body back too much. Also, focus on your abdominal muscles, which can reduce the stress on your waist and back.

The traditional sit-up posture is incorrect: lie on the ground, bend your knees, hold your head with your hands, and lift your entire upper body straight up so that your elbows touch your knees.

This type of exercise mainly uses the muscles at the base of the thigh, rather than the abdominal muscles. In the long run, it will lead to changes in body posture and resulting in muscle strain in the waist and back. At the same time, because the lever arm is relatively long, it will cause great pressure on the lumbar spine. When we are exhausted, we will subconsciously hold our head with both hands, which will invisibly increase the chance of cervical spine injury and weaken the training effect of the abdominal muscles.

In order to minimize the muscle damage caused during exercise, you should do sufficient warm-up preparation before exercise. At this time, you can do some muscle stretching activities, or jogging, high leg raises and other activities. Then, you can also do leg stretching exercises after the exercise to keep the muscles as relaxed as possible.