After a lot of exercise, or after a long interval of inactivity, muscle pain often occurs just after the beginning of exercise. This kind of muscle pain does not occur immediately after the end of exercise, but 1-2 days after the end of exercise, so it is called delayed pain.
Delayed muscle soreness after exercise is caused by a large amount of muscle activity during exercise, which causes slight damage to local muscle fibers and connective tissue, and some muscle fibers spasm. Because the slight injury and spasm of this muscle fiber are local, it can still complete the motor function as far as the whole muscle is concerned, but there is a feeling of pain. After soreness, muscle tissue becomes stronger than before after local minor injuries are repaired, and the same load will not be damaged (soreness) in the future.
(2) treatment
1. Hot compress of sore local muscles can promote blood circulation and metabolic process, help repair damaged tissues and relieve spasms;
2. Perform static stretching exercise on the sore part, keep stretching for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day helps to relieve spasms;
3. Massage sore parts, relax muscles, promote muscle blood circulation, help repair injuries and relieve spasms;
4. Oral vitamin C can promote the synthesis of collagen in connective tissue, accelerate the repair of damaged tissue and relieve soreness.
(3) Prevention
1. scientifically arrange the exercise load according to different physique and health conditions.
2. When exercising, try to avoid focusing on a certain part of the body for a long time to avoid local muscle overload;
3. When warming up, pay attention to the local muscles that are heavily loaded when they are about to practice;
4. In addition to general relaxation exercises, finishing exercises should also pay attention to muscle stretching exercises, which will help prevent local muscle fiber spasms.