How to relax tense muscles?

When we engage in strenuous activities, such as long-distance running, mountain climbing, etc., we often feel soreness in our legs. If we touch the muscles in our legs at this time, we will feel that the flesh in our legs is hard. If we do not pay attention to relaxing the muscles after exercise, not only will more muscles appear, but it will also cause pain in these parts. So, how do you relax your muscles when they become tense after exercise?

There are two main forms of muscle recovery: passive recovery and active recovery.

Passive recovery refers to general rest, sleep, etc. During sleep, the inhibition process of the central nervous system, especially the cerebral cortex, is dominant, the synthesis process of energy substances is also dominant, some metabolic products in the body are either utilized or eliminated, fatigue is eliminated, and muscle recovery and growth occur during sleep. Therefore, it is necessary to have enough sleep time after bodybuilding training, especially for adolescents in their growth spurt.

Active recovery refers to recovery by changing the content of activities, such as post-exercise cool-down activities, physical and mechanical relaxation and massage, appropriate vitamin supplementation, psychological relaxation, etc.

Mutual massage and self-massage after bodybuilding training can expel or transform lactic acid in the muscles as soon as possible, promote muscle relaxation and eliminate fatigue. Massage is usually performed within 20-30 minutes after exercise or before going to bed at night. The massage starts with light pressing, and gradually transitions to pushing, rubbing, kneading, pressing and tapping, and then combined with local shaking and passive movements. Massage should be performed from the distal end to the proximal end, that is, from the feet and thighs to the waist and back, from the hands, forearms, upper arms to the chest. Electric massage or hydraulic massage can also be used.

When the muscles are tense, there are two main ways to relax. One is to have a good rest, which is a passive relaxation and takes a longer time to take effect. The other is to have active relaxation such as massage and stretching, which takes a faster effect. After we have engaged in strenuous exercise, we can perform two relaxation methods at the same time, and the effect will be better.