What are the causes of muscle soreness after exercise?

Many people always experience muscle soreness after exercise. Some people even give up exercise halfway because of muscle soreness and cannot persevere. In fact, there are certain reasons for muscle soreness. Muscle soreness has a lot to do with the body and lack of regular exercise. Let me explain to you in detail how muscle soreness after exercise occurs!

What causes muscle soreness after exercise?

Muscle soreness will occur whether you are doing unfamiliar physical activities or after overload training, especially for people who do not usually participate in physical exercise, or those who have stopped physical activities for a long time and are resuming training. After exercise, they usually feel obvious muscle soreness. Depending on the time when muscle soreness occurs after exercise, it can be divided into immediate pain and delayed pain.

Immediate pain refers to muscle soreness that can be felt soon after exercise, which usually disappears quickly on its own; delayed pain refers to muscle soreness that occurs 8 to 24 hours after exercise and can last for two or three days or even longer.

It is generally believed that muscle soreness is caused by insufficient oxygen supply during muscle exercise, and the anaerobic breakdown of glycogen releases energy for muscle contraction. During the anaerobic breakdown of glycogen, a metabolic product called lactic acid is produced. If it is not cleared in time, lactic acid accumulates in the muscles and blood. Muscle soreness can occur due to the influence of tissue ischemia and hypoxia, acidic substances, damage to the muscles themselves caused by exercise, or muscle spasms.

Muscle soreness is a physiological phenomenon that occurs during exercise. Usually, with proper rest and adjustment, it will disappear automatically after a few days. Don't mistake it for a medical condition, and don't stop exercising because of muscle soreness. As long as you keep exercising regularly and maintain an appropriate amount of exercise, you won't have muscle soreness. Because people who exercise regularly can improve the body's ability to metabolize acidic substances. Therefore, muscle soreness is usually more obvious when you first participate in physical exercise. People who exercise regularly sometimes also experience muscle soreness when the amount of exercise increases than usual, but the soreness reaction is relatively subtle and not necessarily fast.

What to do if you have muscle soreness after weight loss exercise?

The way to avoid and reduce muscle soreness is to increase the amount of exercise step by step from small to large, from slow to fast, when you first start practicing. In addition, do adequate warm-up before each exercise. When muscle soreness occurs, the movement of some muscles can be appropriately reduced, and the method of changing limb exercises can be used to relieve some muscle soreness and eliminate fatigue. After exercise, you should do some clean-up activities to relax your muscles. You can also use a towel to apply partial heat or massage the sore muscles, which will help relieve muscle soreness.

Generally speaking, if you want to participate in sports, it is necessary to master the correct exercise method. It is best to warm up before exercise, which can effectively reduce muscle soreness. When muscle soreness occurs, you can take appropriate measures, such as massage and hot compress to relieve pain.