As for muscle soreness after exercise, both professional athletes and beginners will encounter it. This doesn't mean you're exercising wrong, but that you've stretched to the point where you've changed some muscles. Let's take a look with this website.
According to the definition of the American College of sports medicine, the pain people feel within 24 to 72 hours after exercise is called "delayed muscle soreness". In fact, exercise itself will not bring this kind of pain. It will appear only after you carry out those activities that your body does not adapt to, such as new exercise or high-intensity exercise.
So how to alleviate this whole body pain?
Proper rest. When the pain cannot be eliminated or is eliminated slowly, you should have a proper rest (sit still or half lie down). Because rest can slow down muscle soreness, slowly promote blood circulation, accelerate the elimination of metabolites, and improve the supply and repair ability of nutrition in muscle soreness.
Early cold compress. After heavy weight training, the target muscles are trained with ice pack cold compress. Generally, cold compress for 10-15 minutes can slow down metabolism and accelerate the relief and recovery of muscle soreness. Keep clothes or towels away from the skin to prevent frostbite.
Stretching exercises. Static stretching and stretching muscles can accelerate the relaxation of muscles and the relief of antagonistic muscles, and contribute to the recovery of tired muscles. Carry out static stretching exercises for sore parts, maintain the stretching state for 2 minutes, then rest for 1 minute and repeat. Doing this stretching exercise several times a day can help relieve spasms.
Supplement nutrition. Eating a lot of carbohydrates within 2 hours after exercise is conducive to the recovery of muscle glycogen level, so you should eat within 2 hours after training. General fitness training does not need to take tonics. Pay attention to timely supplement carbohydrates, eat more fruits and vegetables and supplement food protein.
Pat and massage. Beating and massaging the sore parts can relax the muscles, promote blood circulation, and help repair the muscle injury and relieve the spasm. Do not use too much force when patting. Massage gently with your hand bit by bit and cycle back and forth for about 10 minutes.
Get enough sleep. During sleep, the body is dominated by assimilation, and muscle repair is largely completed in the process of sleep, so it is important to have sufficient sleep every day. It is necessary to ensure 7-8 hours of high-quality sleep. Before going to bed, do not watch TV, play with mobile phones, read books, drink tea, drink coffee, etc.
Pay attention to the difference between pain and strain after exercise
When you press the muscle with your fingers, the muscle aches into a large area of pain after normal exercise, and there is symmetry. For example, chest muscle pain after bench press becomes a large area of pain, and there is pain in the same parts of left and right chest muscles. Muscle strain is usually a pain at a certain point, without symmetry.
The muscle is sore after normal exercise. When the muscle is stretched statically, the pain is reduced; The pain is aggravated when the muscles are forced to contract; Muscle strain is characterized by increased pain when stretching muscles.
In addition, severe muscle strain, such as muscle tear, will be accompanied by severe pain, which will occur immediately after the injury, accompanied by local swelling and fever.
Therefore, if you find yourself with a slight muscle strain, you should avoid the force of the injured muscles in the next training, and gradually resume strength training after the pain disappears completely.
Use foam shaft to relax muscles of lower limbs.
1. Side support
This is a side support to do the foam shaft rolling, this action can help us alleviate the pain of lower limb muscles, reduce leg training to bring leg muscle damage. First of all, we need to place the foam shaft under our legs. Then we maintain a side supported posture on the foam shaft, fix our body, then move the body up and down, turn the body, help us relieve the muscle groups in the thigh.
2. Sitting roll
After finishing the last relaxation, we finished the foam shaft rolling of a sitting position. First, we need to place the foam shaft under our buttocks, and then arm it up and backward to make a supporting movement, bending the side of our leg up and supporting it on the ground. Then we complete the sitting roll as shown in the figure, which can help us relax the tense muscles in our hips and legs.
3. Bend over and roll your legs
Next, let's do a leg rolling action of bending down, which is also an action to help us relax our legs. First, we need to bend down, and then bend our arms to support on the ground, and then bend our legs on one side and put them on the ground, and straighten our legs on the other side. Place the foam shaft under the straightened leg, then do a leg rolling to help us relax the leg muscles. When one side is finished, we change to the other side and finish.
4. Inner thigh roll
Let's introduce another leg relaxation action, which is mainly to help us relax the inner thigh, because when we do many actions, it is easy to strain the inner thigh muscles, so we use this method to help us relax the fascia of the inner thigh. As shown in the picture, we need to keep the body in a state of support and then place the foam shaft under the inside of the thigh to make a rolling motion. After finishing one side, we change to the other side and finish.