What to do if your muscles become sore during exercise

Many people should have had this experience. Because they have to work overtime, they have no time to participate in any sports. When they go to exercise with friends on weekends, they will feel very sore in the waist and back after a while. They feel very uncomfortable. The reason why people have such feelings is that they have exercise muscle soreness. Although exercise muscle soreness will disappear after a few days, it will still bring bad effects to people. Let’s talk about what to do with exercise muscle soreness?

The causes of muscle soreness:

1. The sharp increase in muscle tension and elasticity can cause physical damage to the muscle structure components.

2. Increased metabolism increases the toxicity of metabolic waste to tissues.

3. The neural regulation of muscles changes, causing muscle spasms and pain.

way:

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.

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.

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.

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.

Oral vitamins C and E

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.

What should you do if your muscles become sore after exercise? After reading the introduction above, I believe you should know what is the best way to deal with it. Although muscle soreness after exercise is a very small problem, the impact it causes is very large. Therefore, in the face of such a situation, first, you must arrange your exercise time reasonably and do not exercise excessively. Second, take a warm bath after exercise, which will help relieve the muscles. Finally, you must pay attention to your dietary intake, which will also be of great help to your muscles.