What should I do if my whole body aches the next day after exercise? Now people's health awareness is very good, and many people will take part in sports. However, after exercise, their muscles will be sore and uncomfortable. What should I do if my muscles ache the next day after exercise?
How to deal with muscle soreness the next day after exercise? 1 this question is a cliche, and every friend who participates in sports will often encounter it. In fact, most ordinary bodybuilders generally don't care too much about these normal aches and pains, because this discomfort will disappear on its own in a few days. However, further understanding of it is still very important and meaningful for improving the level of exercise and promoting physical recovery.
The next day after exercise, my body aches and I can't continue to exercise. I need to do this:
1, stretching exercise. Perform static stretching exercises on sore parts, keep stretching for 2 minutes, then rest for 1 minute, and repeat.
2. Pat and massage. Pat and massage sore parts, relax muscles, promote blood circulation, help repair muscle damage and relieve spasm.
3. Local hot compress. Hot compress is the most effective method. Hot compress on sore local muscles can promote blood circulation, accelerate metabolism, and accelerate the relief and recovery of muscle soreness, especially with slight stretching or massage, which will accelerate the elimination of delayed muscle soreness and promote it to return to normal.
4. Take a proper rest. When the pain can't be eliminated or can't be eliminated slowly, you should take a proper rest. Because rest can slow down muscle soreness, and can slowly promote blood circulation, accelerate the elimination of metabolites, improve the supply and repair of nutrients in muscle soreness, and make it return to normal.
How to prevent muscle soreness after exercise
1, preventing muscle soreness after exercise can reasonably supplement active sugar.
Many of our friends will have muscle soreness after exercise in life. At this time, all of us can supplement some active sugar appropriately, which has a very good effect on helping all of us to relieve muscle soreness after exercise.
The main component of active sugar, 1, 6- fructose diphosphate (FDP), is an intermediate product of sugar metabolism, which can directly provide energy for the cell membrane, reduce the damage of free radicals to the cell membrane, alleviate the ion disorder inside and outside the cell membrane caused by training, effectively inhibit the increase of serum creatine kinase after exercise, eliminate fatigue and relieve muscle soreness.
2, to prevent muscle soreness after exercise, you can do a good job in preparation and finishing activities during exercise.
Of course, warm-up and stretching before exercise can also effectively prevent muscle soreness. We all need to know that adequate preparation and reasonable exercise can help prevent and relieve muscle soreness.
And we should focus on warm-up activities and closing activities. Different exercises have different uses for muscles, and every muscle involved in the training process should be fully active in these two stages, so friends who are prone to muscle soreness after exercise should warm up before exercise and do some relaxation activities appropriately after exercise.
What should I do if my whole body aches the next day after exercise? 2 0 1 Be sure to eat when exercising vigorously.
Take a rest for half an hour after exercise, eat a light diet properly, provide some nutrition for muscles, help them recover to a healthy state, relieve muscle pain, and eat more foods rich in protein, such as chicken and fish.
Do light exercise
If you want to relieve the feeling of muscle pain, don't lie on the bed or sofa after strenuous exercise. You should do some light exercise properly, so that your muscles can slowly relieve the tension caused by strenuous exercise.
Choose some small-scale exercise methods, such as pilates and walking.
In order to avoid secondary injury to muscles, we should choose light exercise, which can not only promote blood circulation in the body, but also enhance the oxygen content in the body, so that muscles can fully adapt through slow exercise.
Keep moisture
Be sure to drink plenty of water during exercise and after exercise. This can not only eliminate toxins and garbage in the body, but also reduce inflammation in the body and relieve the feeling of muscle pain.
Drinking water can not only promote blood circulation, but also deliver nutrients to muscles in time, relieve muscle pain and accelerate the recovery of muscles to a healthy state.
If you want to replenish water in your body, don't wait until you feel thirsty, but develop a good habit of drinking water regularly.
Do stretching exercises after training.
When you finish strenuous exercise, you must do stretching exercise, which can relieve muscle tension and make it slowly adapt to the process of stopping exercise.
10 minutes of stretching exercise can fully relieve muscles. When doing stretching exercises, you should choose moderate stretching and never overstretch.
Use ice or hyperthermia.
After strenuous exercise, you find that your muscles have local inflammation, mainly muscle strain. At this time, you should use ice, wrap an ice pack with a towel and put it on the inflamed area for about 15 minutes, which can alleviate the feeling of muscle pain in the inflamed area.
If after the exercise, the muscles have severe pain, but no inflammation is found, then you can use the method of hyperthermia, put the hot water bottle in the place where the muscles are painful for 20 minutes each time, and insist on applying it several times, so that the feeling of muscle pain will disappear and the muscles will return to a healthy state in a short time.
Take time to rest and recover.
When your muscles feel pain after strenuous exercise, you should take a day off to fully relax your muscles.
Or do light exercise on the first day after strenuous exercise, take a full rest on the second day, and resume strenuous exercise on the third day, so that muscles have time to relax and recover their health.
07 massage
When the muscles feel sore, you can also do a slight massage, which can help the muscles to relieve tension and muscle pain, and can directly massage the painful parts of the muscles to help the muscles fully relax.
Conclusion: The above seven methods can alleviate the phenomenon of muscle pain caused by strenuous exercise. Be sure to remember that you must keep exercising. Muscle pain is only temporary and will disappear completely after relief.
What should I do if my whole body aches the next day after exercise? The first method is to do aerobic exercise after muscle aches. As mentioned above, the most direct way to expel acid is to exercise and make the body sweat a lot. It is suggested that long-term aerobic exercise (more than 20 minutes) is beneficial to the automatic decomposition of lactic acid and the production of energy in the body, thus reducing the accumulation of lactic acid in the body and eliminating or relieving muscle soreness after exercise.
The second method is effective stretching after muscle soreness. The principle of eliminating and relieving muscle soreness after exercise is to disperse lactic acid which is gathered together to hinder blood circulation, so as to eliminate or relieve local muscle soreness.
For fitness novices or friends who don't exercise for a long time, they usually feel sore all over the next day after training. Sometimes the pain is particularly severe, even affecting normal life and work.
In fact, this is a normal physiological phenomenon, because normal people's body fluids are weakly alkaline. After physical exercise, sugar, fat and protein in the body are decomposed in large quantities, and acidic substances such as lactic acid and phosphoric acid are produced in the process of decomposition. These acidic substances in human tissues and organs make people feel sore muscles and joints and mental fatigue.
But the lactic acid produced by this kind of exercise is a normal phenomenon, which only gives people a feeling of pain. Generally, if you don't continue to exercise, it will disappear automatically in about 5 days. If you continue to exercise, you can eliminate it in 2 to 3 days.
Extended data:
Ways to relieve physical pain after strenuous exercise:
1, take a proper rest. When the pain is intense, you should rest properly (sit still or lie half-down). Rest can slowly promote blood circulation, accelerate the excretion of metabolites, and improve the nutritional supply and repair of sores.
2. Early cold compress. After intensive training, you can use ice packs to train the target muscles, usually 10~ 15 minutes. Clothes or towels should be separated between the ice pack and the skin to prevent frostbite.
3. Stretching. Static stretching can promote muscle relaxation and relieve antagonistic muscles. Perform static stretching exercise on the sore part, keep stretching for 2 minutes, then rest for 1 minute, and repeat. Doing it several times a day helps to relieve pain and cramps.
4. Supplement nutrition. Eating carbohydrates within 2 hours after exercise is beneficial to restore the level of muscle glycogen, so eat them within 2 hours after training. General fitness training does not require taking supplements.
5, pat massage. Pat and massage sore parts to promote blood circulation. Don't push too hard, gently massage with your hands bit by bit, and cycle back and forth for about 10 minutes.
6. Get enough sleep. During sleep, the body is mainly assimilated, and muscle repair is largely completed during sleep. Ensure 7-8 hours of high-quality sleep every day, and don't watch TV, play mobile phones or drink coffee for a long time before going to bed.