Butt pain after exercise

Many people experience muscle soreness after exercise, which is also the reason why many students do not take physical education classes. Due to sudden exercise, excessive lactic acid secretion accumulates in the muscles, causing buttocks and leg pain. If you exercise the upper body, it may be pain in the upper body. This is normal. The symptoms will be relieved after a few days of continuous exercise, and proper massage and relaxation can accelerate the decomposition of lactic acid.

Causes of hip muscle pain

Gluteal myopathy is the most common disease causing hip muscle pain. This disease is mainly caused by chronic inflammation or tissue degeneration of the gluteal muscle fascia and its surrounding tissues. Due to strain or invasion of wind, cold and dampness, the fascia and muscles of the buttocks are damaged, and the nerves are stimulated, causing pain.

Symptoms of hip fasciitis:

The affected area is sore, swollen and painful, and may radiate to the outside of the lower limbs. The buttocks and lower body are involved, which is called flank pain. The pain gets worse when you squat or touch your buttock muscles.

What are the treatments for hip fasciitis?

1. Manual therapy: Apply massage, kneading, twisting and tendon separation techniques to the painful area. When applying the technique, the severity of the technique will be determined based on the patient's constitution, the length of the disease course, the severity of the pain and other specific conditions. The techniques generally progress from light to heavy, in a gradual cycle. Once a day, fifteen times as a course of treatment.

2. Blockade therapy: 2% procaine plus triamcinolone acetate, plus angelica injection for pain point blockade.

3. Acupuncture therapy: Acupoints include Ashi point; and other acupoints such as Huantiao, Yinmen, Chengfu, and Zusanli.

4. Traditional Chinese Medicine: It is recommended to use fascia ointment. Clean the affected skin before use, wipe the skin with ginger, and then apply the ointment directly to the affected area of ​​fasciitis.

Traditional Chinese medicine is still the best treatment method, which can completely eradicate the pathogen and directly reach the diseased tissue of muscles and fascia, thereby accelerating blood circulation and repairing damaged fascia tissue. Several other methods can only relieve pain but cannot achieve a cure.

How to relieve muscle soreness after strenuous 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. The first step is to shake the limbs, mainly to relax the elbows, knee joints and muscle groups of the limbs; commonly used acupoints on the upper limbs include Pianli, Quchi, Shouwuli, Biyuexu, etc., which can relieve soreness and swelling in the arms and elbows, as well as various discomfort symptoms caused by exercise such as shoulder and arm pain, neck cramps, etc. Commonly used acupressure points for the lower limbs include Chengfu, Weiyang, Chengshan, Kunlun, Zusanli, etc., which can relieve symptoms such as pain in the lumbar, sacral, buttocks and thighs, leg and foot cramps, stiffness and pain in the waist and legs, stiff neck, low back pain, and soreness in the knees and shins. When kneading and tapping, massage the large muscles first and then the small muscles. After massaging one side, massage the other side. In this way, you can massage each other's whole body. Most of the Shu points on the back are located 1.5 inches away from the spine. Massage and relaxation are mainly focused on the points 1.5 inches away from the spine and the shoulder's external shoulder point, Jianjing point, and Tianzong point on the shoulder blade. This can relieve back pain and neck stiffness. Combining several techniques can achieve a good relaxation effect and quick recovery. It also has health-care effects on the human body's internal organs.

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.

Then we must remember to do some warm-up before engaging in strenuous exercise. This warm-up exercise is very necessary. Only after doing this warm-up exercise can you relax your muscles and help relieve muscle soreness. You can also do some stretching exercises. This kind of muscle stretching is the best method, and you can't be too impatient.

Analysis of the two major types of muscle soreness

Types of muscle soreness: acute and chronic.

Acute soreness: Muscle pain that occurs within a relatively short period of time during exercise or immediately after exercise. Acute soreness is related to the interruption of blood flow when the working muscles exert force. In the case of ischemia, metabolic products cannot be cleared and accumulate in the muscles, thereby stimulating the pain receptors. Full recovery occurs within about a minute after stopping exercise.

Chronic soreness: Chronic muscle soreness often occurs between 24-48 hours after training. The degree of chronic muscle soreness is related to the form of muscle contraction. Eccentric contraction is most likely to cause chronic muscle soreness, while isometric contraction is the least significant. When chronic muscle soreness occurs, muscle strength decreases significantly.