After a week of hard work, Finally, the weekend came. Thinking of relaxing and exercising the bound muscles and bones. There is no what like taking a walk in the fresh air mountains. Or it’s more enjoyable to sweat profusely in the gym. But muscle soreness after exercise is not what I want. So is there a what way to enjoy the pleasure of exercise without worrying about the sequelae of muscle soreness? Why do muscles ache after exercise? Muscle soreness usually occurs after working and exercising for a long time, and sometimes doing housework also occurs, especially: I seldom exercise or have not done such exercise for a long time; Suddenly increase the intensity of exercise, or prolong the exercise time; After doing some stretching, Such as walking downhill and chest enlargement exercises. These activities will cause minor injuries to your muscle fibers and connective tissue. And about a day or so, These injuries will take the form of soreness. It is medically called [delayed muscle soreness], This pain peak usually occurs within 48 hours and then slowly disappears. However, when you do these exercises again, you will find that the muscle soreness has obviously improved or disappeared. Because your muscles and connective tissue have been exercised and become stronger. How can you relieve muscle soreness? 1. Ice compress, Or hot compress and ice compress, Or hot compress, It is a well-known way to relieve muscle soreness. But as to which of the two is better, But it’s always there. Hot compress makes you feel very comfortable, But it will not reduce your muscle damage and soreness after exercise. Experts suggest using ice compress. It may not feel as comfortable as hot compress, but it does reduce your muscle damage and reduce the peak of muscle soreness. When applying ice, you can wrap the ice with a thin towel to relieve sudden cold stimulation. Ice application can reduce the release of inflammatory factors (a factor that can cause muscle soreness) on the affected part. When the muscle no longer increases the release of inflammatory factors, It is generally recommended to choose hot compress after 24 hours, Accelerate the blood circulation of the affected part, That is, to speed up the metabolism of these inflammatory factors, This can relieve muscle soreness to the greatest extent. 2. Use drugs carefully except ice compress, hot compress, You can also choose drugs to relieve muscle soreness. Acetaminophen and non-steroidal anti-inflammatory drugs (NSAIDs) are all good choices. However, long-term use of NSAIDs will affect muscle self-repair function, please use carefully. In addition, the use of drugs also needs to make clear its use taboos, whether there are incompatibility with the drugs you are taking; Or have other diseases of their own, This kind of drug is not suitable for use. This also applies to the precautions when using all drugs. 3. You may not be as simple as muscle soreness. If the pain is strong, If you have obvious tingling points, then you need to be careful. You may already be injured. Please see a doctor immediately. If the pain is severe or lasts for too long, please also see a doctor and ask a doctor for examination. How to avoid muscle soreness? 1. Prevent warm-up in advance: warm up properly to prepare the body for exercise; 2. Step by step. First, Find the most suitable exercise for you. According to your physical strength, health status, And exercise goals. Secondly, Some strength training should be added appropriately, Can strengthen your muscle function. After making a plan, The most important thing is to gradually increase the intensity of exercise or extend the exercise time. By increasing the body’s exercise ability, you can avoid muscle soreness during the next exercise. If you don’t know how to make a good exercise plan, turn to the fitness coach and let him help you make the best plan for you.
