How to adjust muscle pain after running?

After the average person finishes exercising, muscle soreness will appear after 12 to 48 hours. The initial training of those without exercise habits is even more noticeable. The scientific name for this soreness is called: Delayed onset muscle soreness is caused by the inability of muscles to adapt to new exercise intensity, lactic acid accumulation, and destruction of muscle fine structure. In general, if you take a few days off, you can ease it.

So, how to relieve muscle soreness in a short time?

First, perform aerobic activities. After running, do not immediately stop and rest, and slowly move, such as jogging for about 10 to 20 minutes, to release lactic acid from exercise. After running, we must perform full body stretching, which can accelerate the relaxation of muscles and help the recovery of muscles.

Second, you can ice or cold bath. After the training, the fine structure of the muscles is destroyed. The hot water bath will accelerate the blood circulation of the injured muscles, which will aggravate the symptoms. Therefore, the next day, after the hot water bath, the soreness will be heavier than that after the cold water bath. At the same time, it will increase fatigue and even increase the fatigue. Lower blood sugar. The ice or cold water bath can shrink the capillaries of damaged muscles, so that the destruction of the fine structure of muscles caused by training will not continue to expand, while the cold compresses the pain.

In addition, you can usually train your muscles in the gym to strengthen your muscles. This will relieve the discomfort caused by long running. Muscle soreness will naturally stay away.

However, if you have muscle soreness, you should rest and hyperthermia treatment, it should not be over-active, or it will easily lead to more serious injuries. If your body is painful for more than a week after running, you can't deal with self-care such as rest, ice, massage, or other symptoms that cannot be explained by yourself after running.