How to reduce muscle soreness after exercise?

Many people feel muscle soreness after doing fitness exercises. In fact, the main reason for muscle soreness is that people do not exercise regularly in their daily lives. Occasionally doing strenuous exercise will cause muscle soreness. When the soreness occurs, it will make people feel unbearable pain. So how should we relieve muscle soreness after exercise?

How to relieve muscle soreness after exercise? Let your fitness coach teach you some tips.

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.

The above are some methods that the editor has compiled for everyone to relieve people's muscle soreness. Generally, muscle soreness after exercise will gradually disappear with time. If the body soreness after exercise persists for more than a week, you can also choose to relieve it through other care methods such as ice compresses or massage. If it is serious, people choose to go to the hospital for treatment.