How to Reduce Muscle Soreness After a Workout

How to Reduce Muscle Soreness After a Workout

A common method is to "warm up" the body by doing a few preparatory movements before exercising.

After fitness or strenuous exercise, muscle soreness occurs. Is it correct to lie in bed to rest in order to relieve the discomfort? Is this method correct? Is it harmful to the body? It is necessary to do "light exercise" after intense exercise.

Many people know about "warming up" before exercising, but often overlook "cooling down" after exercise. Muscle soreness often occurs after people engage in vigorous exercise. How to avoid or relieve this soreness? Most people would choose to lie down quietly and rest for a few days.

In fact, this approach is not scientific. Because intense exercise requires a large amount of oxygen. If you don't do any finishing exercises, it will not only affect the oxygen replenishment, but also affect the venous blood return and the delivery to the heart, causing temporary cerebral anemia, low blood pressure and other adverse phenomena.

Therefore, don't forget to "cool down" after exercise. Cleaning up and relaxation activities are essential.

Relax

The first thing is to relax your mind. A relaxed and happy mood will have a good promoting effect on the body, while a tired and depressed mood will make the body feel "tired". You can also do the following activities:

Static stretching

Stretch the muscle that is moving most during the exercise until you feel it is completely tense, and hold for 15 to 30 seconds. Static stretching relaxes your muscles and helps relieve stiffness and pain in your body.

Organizing activities

Generally, you can swing your arms, turn your waist, shake your legs, etc. to promote blood circulation and relax your muscles actively.

Massage

It should generally be done 20 to 30 minutes after exercise. You can start with light pushing, rubbing, kneading, pressing and tapping, combined with local shaking and passive movements.

Warm water soak

Soaking in warm water at 30 to 400 degrees Celsius has a calming effect on heart activity and the nervous system.

It should be noted that general levels of muscle soreness and fatigue are actually beneficial - this proves that the exercise has achieved results, and through rest, recovery, and relaxation, your physical fitness will be improved compared to before.