What's wrong with muscle soreness around the knee

Soreness in the muscles around the knees is common in life and is generally related to excessive exercise. If you don’t exercise much on a normal day and suddenly do strenuous exercise, this can easily lead to poor lactic acid metabolism. When this symptom occurs, it is necessary to replenish nutrition in time, increase stretching activities, and you can also take a cold shower and apply cold compresses, which have a good relieving effect.

What causes muscle pain around the knee?

Muscle pain should be distinguished into soreness, which is the result of lactic acid produced by sugar metabolism under anaerobic conditions. In this case, as long as you pay attention to relaxation exercises after exercise (stretching exercises and low-load repetitive exercises), you can also do some massage and replenish enough electrolytes (such as drinking some drinks such as Pulse), which can generally solve the problem. Through these activities, lactic acid will not be retained in muscle tissue, but will be carried to the liver through blood for further metabolism, so that the muscles will not be sore.

How to Reduce Muscle Soreness After Exercise

1. Nutritional supplements

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

2. Strengthen stretching

It is mainly to stretch the sore muscles 12 hours after training, or when training other items the next day.

3. Take a cold shower

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

Tips for Quick Relief of Muscle Soreness

1. Cold compress

How to relieve muscle soreness? Immediately after heavy weight training, use ice packs to cool the target muscles. Generally, the cold compress lasts for 10 to 15 minutes. Place clothing or towels between the ice pack and the skin to prevent frostbite. Or a cold shower. The national weightlifting team has a special ice and snow room in the General Administration of Sports' Heavy Duty Arena. After heavy weight training, the national team players go directly into the ice and snow room with a temperature set at 0 degrees in their underwear in order to speed up their recovery.

2. Nutritional supplements

Consuming a large amount of carbohydrates within 2 hours after training can help restore muscle glycogen levels, so you should have a meal within 2 hours after training. There is no need to take supplements for general fitness training. Just make sure to replenish carbohydrates in a timely manner, eat more fruits and vegetables, and supplement food protein.