What to do if you have muscle soreness after exercise?

During the National Day holiday, many people can temporarily bid farewell to their busy work, go into nature, let their body and mind breathe freely, and relax. However, some people, due to long-term inactivity, will experience muscle soreness after a slightly longer walk, and sometimes their legs hurt so much that they can't even lift them. So, how can we relieve muscle soreness caused by exercise?

1. 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.

2. 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.

3. 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.

4. 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.

5. Take Vitamin C and E Orally

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.

If you want to quickly relieve muscle soreness caused by exercise, you can try the above method. Especially taking a hot bath after exercise and massaging your tight muscles is very effective in relieving soreness. If you can do a good warm-up before exercise, you can also prevent the occurrence of muscle soreness symptoms.