With the gradual increase in the people's emphasis on health care, more and more people have begun to fall in love with sports. There are many benefits of exercise for the body, it can not only promote blood circulation, but also enhance bone quality, improve sleep quality, and enhance immune function.
However, there are many people who do not feel comfortable after exercise, but instead have symptoms of body aches.
In fact, in the clinical view, the appearance of body soreness after exercise can be divided into two situations, the first is acute muscle soreness, which is manifested as soreness within a few hours after exercise.
This is a normal physiological phenomenon, because during exercise, a large amount of lactic acid accumulates in the tissue, and they do not do a good job of soothing work after exercise, and then there is a soreness.
The second is chronic soreness, which is clinically called late-onset soreness, usually 2-3 days after exercise. This situation is mostly due to improper exercise, which causes damage to the muscles.
However, you don't need to worry too much, because some targeted strength training itself will lead to a slight strain of the muscles, and proper rest will recover.
So the question is, what should I do to relieve muscle soreness?
1, hot water to help: on the day after a lot of exercise, if there is a significant muscle soreness, you can use warm water to soak your feet, or hot compress sore parts, soak in a hot bath, etc., these methods can alleviate the soreness.
The reason for this is because hot water has the effect of dilating blood vessels, it can promote blood circulation in the body, accelerate the metabolism and discharge of lactic acid, and then play a role in reducing soreness. At the same time, hot water can also improve the quality of sleep and alleviate sports fatigue;
2, aftercare work: many people pay attention to the warm-up work before exercise, but in fact, after exercise, everyone can carry out a series of relaxation exercises, activities of wrists and ankles, do a stretch, etc., can accelerate the discharge of lactic acid.
In addition, after the end of exercise, everyone can also fully massage the body, massage with the help of other instruments, which can not only promote blood circulation, but also alleviate the feeling of physical fatigue, so that the soreness disappears faster;
3, protein supplementation: the purpose of exercise is to consume excess fat, promote blood circulation. However, during exercise, a large amount of nutrients and abilities originally stored by the body are also consumed, so it is necessary to replenish the ability in time after exercise.
The body appears sore, indicating that your muscle tissue has been damaged, you can eat more protein-containing foods to promote muscle recovery, such as seafood, eggs, milk, etc., are good choices;
4, adhere to exercise: after exercise, there is muscle soreness, there are many people affected by soreness, they give up continuing to exercise. As everyone knows, under the premise of no muscle strain, continue to carry out some relatively low-intensity exercises, such as jogging, yoga, tai chi, etc. in a short period of time, which can significantly relieve soreness, improve the adaptability of the body, and promote faster recovery of the body.
Finally, I would like to remind everyone that the movement needs to be persisted for a long time, and abandoning it halfway will undoubtedly mean abandoning the previous achievements. However, sports should also pay attention to scientific methods and methods, and need to be considered in combination with actual age, physical fitness, weight and other aspects. We can't blindly exercise, but need to take a cyclical and gradual approach to give the body a certain amount of room to adapt.