How to relieve muscle soreness after exercise?

For the sake of their own health and to reduce as much body fat as possible, many people will take the approach of exercising. I run or play ball every day, and even invite three or five friends to go hiking. I feel refreshed all over. However, after doing some strenuous activities, some people often feel muscle soreness. So, is there any way to relieve this muscle soreness caused by exercise?

1. Relax after exercise. After exercise, you can lie on a sponge pad or rattan mat to rest for a while. When lying flat, your feet should be placed slightly higher than your head, or at the same height as your head. Never lie on the steamy ground. After resting for a while, you can do headstand or wall handstand for 3-10 seconds. You can do it several times. This is good for blood flow back to the heart from the lower limbs. Then shake your limbs, first shaking and patting your thighs or upper arms, and then shaking your calves or forearms.

2. Massage after exercise is an important means to eliminate fatigue. The main massage techniques include shaking, acupressure, kneading, tapping, and pushing. 3. Exercise arrangements should be reasonable. After a period of exercise, the muscle soreness that originally occurred will be less severe with less exercise. And the performance is specific. For example, downhill exercise can reduce muscle soreness caused by downhill exercise after a period of training.

4. Warm the area and apply medication. Soaking in warm water after a workout can help relieve muscle soreness. Topical oils, pastes, or rubs may also relieve pain.

5. Stretching exercises can relieve muscle soreness. Stretching muscles can accelerate muscle relaxation and relieve antagonist muscles, which helps the recovery of tense muscles. This muscle stretching exercise also lays the foundation for preventing strains during exercise.

6. Do a good job of warm-up and cool-down during exercise. Adequate warm-up and proper cool-down can help prevent or reduce muscle soreness.

When exercising, if you can take a step-by-step approach and slowly increase the amount of exercise, this can also reduce the occurrence of muscle soreness. Warm up before exercise, soak your feet in hot water, massage your legs, and stretch your legs appropriately after exercise to relieve muscle soreness.