How to reduce muscle soreness after exercise

　　Nowadays, many young people use their free time to exercise. The first reason is to exercise Secondly, it can relax the body and relieve stress. However, the phenomenon of muscle soreness after exercise has troubled sports enthusiasts. This kind of physical discomfort makes people who want to exercise out of reach. So how to reduce muscle soreness after exercise so that people can enjoy exercise without affecting normal life, let’s find out below.

　　How to reduce muscle soreness after exercise

　　1. Nutritional supplement

　　You can drink sports drinks appropriately and eat more carbohydrates to restore muscle glycogen levels. It is okay to eat a meal within 2 hours after exercise.

　　2. Strengthen stretching

　　Mainly stretch the sore muscles after 12 hours of training, or when training other events the next day.

　　3. Take a cold shower

　　Since the microstructure of muscles is destroyed after exercise, hot water baths or hot compresses will accelerate blood circulation in injured muscles, thereby aggravating the damage to the microstructure of muscles. After heavy weight training, if you take a hot water bath, you will definitely feel more sore the next day than if you take a cold water bath. At the same time, hot water baths accelerate the metabolism of muscle tissue, and training before hot water baths has consumed a large amount of muscle glycogen in the muscles. Using hot water baths to continue to accelerate metabolism will increase people's fatigue and even lower blood sugar. After training, hot water baths will make people feel more tired and sleepy; while cold water baths or warm water baths will significantly reduce people's fatigue.

　　4. Appropriate cold compress

　　Immediately after high-intensity training, use ice packs to train target muscles. Generally, apply cold packs for 10 to 15 minutes. Separate clothing or towels between the ice packs and the skin to prevent frostbite. skin。

　　5. Don’t forget to apply heat

　　After going through the previous steps, some people who have not exercised for a long time and have poor resistance to lactic acid may still feel sore. At this time, use hot compress method. You can use hot compresses to speed up blood flow and clean up lactic acid and other metabolism. Hot compresses and cold compresses are just different temperatures. Remember not to burn yourself. If possible, try to take a hot bath the next day after exercise.

　　6. Take 1-2 tablets of vitamin C orally twice a day.

　　Vitamin C promotes collagen synthesis in connective tissue, helping to speed up the repair of damaged tissue and relieve soreness. People who regularly participate in exercise need to supplement vitamins more than ordinary people. This is because an adequate supply of vitamins can not only improve exercise effects and prevent exercise-induced disease , and also allow the muscles to fully recover and rest.

　　7. Get a massage if you can

　　Do not massage the target muscles and soft tissues immediately after training. Apply cold compresses first. Remember our order, right? The reason is similar to the principle of not applying hot compresses immediately after exercise. Immediate massage will increase the damage to the microstructure of the muscles, increase the damage to the body, and slow down the recovery speed.

　　The correct massage method requires massaging the muscles themselves. The principle is to squeeze and push along the direction of the muscles (here you need to master the knowledge of the muscle fiber directions of all large muscle groups). The effect after the massage is that you feel relaxed and your whole body feels comfortable.

　　The above is how to reduce muscle soreness after exercise. Sports enthusiasts can try the methods introduced by the editor after exercise to ensure that they are still energetic the next day. It is normal to experience soreness after exercise. This is caused by the lactic acid produced by anaerobic respiration of cells during exercise. The symptoms of soreness will disappear as the lactic acid decreases. ； If the symptoms do not disappear for a long time after exercise, it is necessary to consider whether the strain was caused during exercise.