Outdoor classroom: how to relieve muscle pain after exercise [Photo]

Muscle soreness after exercise is often not immediately after exercise, but occurs on the second or third day and gradually eases after 2-3 days. If we say that muscle soreness is caused by accumulation of lactic acid during exercise, then it should be peaked during exercise or immediately after exercise. How can it occur after the second day? What causes this muscle soreness? How to reduce or prevent it?

This muscle soreness that usually occurs 24 hours after exercise is called "delayed muscle soreness" in sports medicine. After 24 to 72 hours of exercise, the soreness reached its peak, and pain after 5-7 days disappeared. In addition to soreness, there is muscle stiffness. Light people only have painful pressure. Muscles swell and hamper activities. Delayed muscle soreness can occur in any skeletal muscle after intense exercise, especially after long-distance running. Long-distance runners may experience pain in the anterior and posterior flexors of the hips, thighs, and calves. Symptoms are more pronounced in the distal muscle and tendon junctions. In addition to muscle pain, dehydration, hypocalcemia, low protein, and other symptoms can also occur after extreme exercise in hot summer. The exact cause of this muscle soreness is not fully understood.

Most people think that muscle overuse can cause muscle soreness because:

1. The dramatic increase in muscle tension and elasticity can cause physical damage to muscle structure components. 2. Increased metabolism increases the toxicity of metabolic waste to tissues. 3, changes in the neuromodulation of muscles, causing muscle spasm and cause pain.

How should I prevent it?

1, exercise arrangements should be reasonable. After a period of exercise, the amount of muscle soreness that originally appeared is less likely to appear. And the performance is specific. For example, after a downhill exercise for a period of time, it can reduce muscle soreness caused by downhill exercise. 2, local warmth and rubbing drugs. Soaking with warm water after exercise can relieve muscle soreness. Localized oils, pastes, or abrasives can also relieve pain. 3, stretching muscle exercise can reduce the pain. Stretching the muscles accelerates the relaxation of the muscles and relieves the antagonistic muscles and helps the recovery of the muscles. This muscle stretching exercise also lays the foundation for preventing strains during exercise. 4, do a good job in preparation activities and finishing activities. Preparing a well-prepared and well-organized exercise to help prevent or reduce muscle soreness.

Mistakes in common sports and fitness

(1) I do 100 sit-ups every day, 100 side bends and I've been practicing for a long time. Why aren't excess fat on the abdomen removed?

It is very difficult to lose weight in a particular area. Studies at the Adelphi University Human Function Laboratory show that simple sit-ups are useful for regulating abdominal muscles, but do not "lost" fat very effectively. The key to losing weight is that the calories you burn every day are greater than the calories you get from food.

(2) I don't want to make my muscles strong, but I'm afraid I'll gain weight after I stop exercising.

This view is wrong. Because muscle does not become fat, fat does not turn into muscle, so muscle strength does not lead to an increase in fat. Many athletes are prone to gain weight after they retire. This is because after they stop exercising, calorie consumption is reduced, and their food intake is the same, so the fat increases and the body gets fat.

(3) Increase the intensity of exercise, the body can release heat faster.

In terms of heat consumption, time is more important than strength. Most people can seldom run fast for a long time, but they can walk and jog for a long time outdoors. This is better than short-term, high-intensity exercises.

(4) There is no gain when there is no pain during exercise.

For the average person, exercising pain should be a warning, not a success. We mentioned earlier that physical exercise produces mild muscle aches, but it relaxes and disappears within a certain period of time, which is not like pain, pain means injury, needs treatment, and stops exercising.

(5) I want to lose weight quickly, so I wear two sets of sportswear during exercise.

The body emits heat mainly through the skin, wearing double-layer or rubber sports clothing, although it is easier to sweat, it is not conducive to the body's heat, easy to heat stroke. Therefore, you should dress lightly and loosely during exercise.

(6) Absolutely no exercise after meals.

This is a bit absolute. In recent years, some people have criticized the fact that after dinner, they are not scientific. They believe that after a meal, they must not exercise. However, studies have shown that it is more scientific to start some mild exercise 30 minutes after a meal.