What to do if you feel body pain after exercise?

People who do not exercise regularly often experience muscle soreness when they suddenly increase their exercise intensity. Some people may also suffer from muscle strain and muscle soreness due to strenuous exercise if they do not warm up properly before exercise. When muscle soreness occurs, people often feel inconvenient to move and it is very painful. So, is there any way to get quick relief?

1. Relaxation Exercise

Relaxing exercise after high-intensity training can speed up the elimination of lactic acid.

2. 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.

3. Static stretching

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 and keep stretching for 2 minutes.

Then rest for 1 minute and repeat. Doing this stretch several times a day can help relieve cramps.

4. Patting massage

Massage can relieve muscle tension, promote muscle blood circulation, and thus speed up the excretion of lactic acid. Massage the painful area to relax the muscles, which helps repair injuries and relieve spasms.

5. Heat

It is the most effective way to apply heat to the sore muscles, which can promote blood circulation, improve metabolism, and accelerate the relief and recovery of muscle soreness.

Especially when combined with light stretching exercises or massage, it will speed up the elimination of delayed muscle soreness and promote its recovery to normal.

6. Nutritional supplements

Drinking some alkaline drinks or eating some vegetables and fruits during or after exercise can neutralize the acidity of lactic acid and speed up its elimination.

7. Bathing

Bathing is the simplest method. Bathing in warm water with weak alkalinity can speed up the body's metabolism and reduce the concentration of lactic acid in the body. However, the bathing time should not be too long, generally 30 minutes is appropriate.

If you experience muscle soreness after exercise, you can use the seven relief methods introduced above. Taking hot bubble baths more often can not only remove fatigue but also reduce muscle soreness. Of course, if you can warm up well before exercise and exercise moderately, neither too fast nor too slow, this can also effectively prevent muscle soreness.