How to relieve muscle pain after exercise?

Now more and more of us are starting to exercise, but for those of us who don’t exercise often, we always have muscle soreness after exercise. On the one hand, muscle soreness occurs because we don’t exercise often, and on the other hand, it is because we don’t do adequate warm-up preparation before exercise. So how can we quickly relieve muscle soreness after exercise? Here are some quick ways to relieve muscle soreness.

1. If you have sore arm muscles, you can use an ice bath to relieve them. What is an ice bath? That is, adding ice cubes to cold water for bathing. This method can effectively relieve muscle soreness and reduce the possibility of inflammation. This method freezes the entire body at once rather than just a few local areas. If an ice bath is not possible, you can use an ice pack to apply to the sore area. 2. Note that after long-distance running and some strenuous exercise, you should not wait too long to start eating. Relevant studies have shown that glycogen is most easily repaired in the body's muscles within 30 minutes after exercise, which means that glucose is most easily stored at this time. Eating shortly after exercise can reduce muscle stiffness and soreness. It is suitable to consume food containing 1 gram of protein and 3 grams of carbohydrates after exercise.

3. After exercise, replenish your body with enough water in time, especially after exercise in summer. Although plain water can also replenish the body's water, some professional athletes prefer to drink beverages that help with physical recovery. You may want to refer to this. For example, coconut milk, chocolate milk, etc. We can judge whether the body has enough water based on our urine. If the urine is dark yellow, it means that you need to replenish water. Normal urine color should be light lemon yellow.

4. Generally, muscle soreness after exercise will gradually disappear with time. If the body soreness after exercise lasts for more than a week and cannot be relieved or eliminated by ice packs, massage, rest and other care methods, or if you have unexplained symptoms after running, then you should seek medical attention in time. The above are the methods to relieve muscle soreness introduced to you. These methods are very scientifically based and I hope you can make good use of them and no longer be troubled by muscle soreness after exercise. Finally, I wish you all a happy exercise.