Tips to relieve muscle soreness

Many people are prone to muscle soreness, which can make people feel very uncomfortable. Muscle soreness is generally more common after exercise, especially for those who do not exercise much normally and suddenly engage in strenuous exercise. How to relieve muscle soreness? Here are some tips to relieve muscle soreness, which are effective in relieving muscle soreness.

1. Causes of muscle soreness after exercise

1. Muscle soreness after exercise is due to the sharp increase in muscle tension and elasticity, which can cause physical damage to the muscle structure components.

2. Increased metabolism leads to increased toxicity of metabolic waste to tissues.

3. The neural regulation of muscles changes, causing muscle spasms and pain after exercise.

2. How to relieve muscle soreness after exercise, so that we can exercise happily

1. Suitable for exercise

Regarding how to relieve muscle soreness after exercise, it is recommended that you should scientifically arrange muscle exercises according to your physical condition during exercise. Everyone's physique is different, and the amount of exercise required to achieve results is also different, so a scientific exercise method is needed.

In addition, when exercising, you should try to avoid exercising a certain part of the body for a long time, otherwise it will cause excessive burden on the muscles and cause muscle soreness after exercise. It is also necessary to pay attention to muscle stretching exercises, which can prevent local muscle spasms.

2. Oral Vitamin C

How to relieve muscle soreness after exercise? Another simple way is to take vitamin C orally to solve this problem. Vitamin C can promote the synthesis of collagen in connective tissue, which helps repair tissue and relieve muscle soreness after exercise.

People who exercise regularly need to supplement their bodies with vitamin C. Vitamin C can not only improve exercise efficiency and prevent injuries due to load during exercise, but also allow muscles to get sufficient rest. Vitamin C can promote metabolism of substances in the body and improve the body's athletic ability; Vitamin C is not only a lubricant between tissues, but also can prevent cell damage and aging.

3. Use ice packs

Regarding how to relieve muscle soreness after exercise, it is recommended to use ice packs after extensive exercise. After strenuous exercise, you should immediately apply ice packs to the trained muscles and keep them cold for about 15 minutes. It is best to use a towel between the ice pack and the skin to avoid frostbite. The national weightlifting team has set up an ice and snow room at the General Administration of Sports to quickly relieve muscle soreness.

4. Supplement carbohydrates

You can eat some carbohydrate-containing foods within 2 hours after exercise. Doing so will help restore muscle glycogen levels and relieve muscle soreness after exercise.

5. Eat protein foods after exercise

When it comes to protein-rich foods, the first thing that comes to mind is eggs. One egg contains 6g of protein and is inexpensive and good value for money. Eggs contain the amino acids, streptomycin and glutamic acid, which can quickly relieve your muscle soreness after exercise.

It should also be noted that although eggs are rich in protein, they also contain high cholesterol, so the number of eggs eaten per day should not exceed two.

3. Try this before exercise to effectively prevent muscle soreness

1. Relax your legs

Sit on the floor or bed, stretch your legs, clench your hands, press your thighs with the protruding joints of your hands, and slowly push from the base of the thighs to the knees. The movement can be repeated, but the strength must be maintained. Then change the direction, focus the pressure on the painful points, and press for 1 minute.

2. Relax your forearms

Another way to prevent muscle soreness after exercise is to make a fist with your left hand, elbow bent and palm facing up. Hold your left forearm with your right hand, thumb facing up. Rotate your left forearm until your palm is facing down, then turn it back to the original position. Continue this movement for 30 seconds, then switch hands and repeat the same movement.

3. Relax your back muscles

How to relax your back muscles: Sit on a chair with your knees bent; place your feet flat on the floor and bend your body forward. Bend your arms behind you, with your palms facing outward and clenched into fists. Rub your lower back in circular motions on both sides of your spine. Then slowly move upward to the waist. This movement can last for more than 1 minute.

4. Relax your feet

To prevent muscle soreness after foot exercise, you need to sit on a chair with your feet on the ground, then place a tennis ball under your left foot. Then slowly move your left foot back and forth for 30 seconds, and then move in circles for 30 seconds. During the movement, the sole of your foot should put a certain amount of pressure on the ball. The more painful the area, the more force you should apply. Then switch to the right foot and repeat the same action.

4. Dietary considerations for general athletes

1. Pay attention to the acid-base balance

(1) The acid-base combination of the diet is not only closely related to the health of athletes, but also directly affects the recovery of physical strength after exercise. Generally speaking, cereal foods such as white flour and corn, as well as peanuts, walnuts, meat, eggs, sugar and alcohol, contain more elements such as phosphorus, sulfur, and chlorine. After being oxidized in the human body, they will produce cationic acid radicals, making the body fluids tend to be acidic.

(2) Soybeans, mung beans, fruits, kelp, milk, vegetables, etc. contain elements such as potassium, sodium, calcium, and magnesium. After oxidation in the human body, they produce alkaline oxides with anions, which will make the body fluids tend to be alkaline. If athletes eat too much acidic food, their blood will become acidic, which will not only increase the consumption of calcium and magnesium in the body, easily causing fatigue, but also increase the viscosity of the blood, which is extremely detrimental to exercise. Therefore, athletes' diet requires a relative balance of acid and alkali, and acid and alkali foods should be reasonably matched.

2. Eat more vegetables

In fact, vegetables are also very important for athletes because they can provide rich vitamins and inorganic salts.

(1) Carrots are important for improving vision because they are rich in vitamin A. Some sports that require a lot of eye use, such as shooting and driving, require increased vitamin A intake.

(2) B vitamins are coenzymes of many enzymes. Insufficient vitamin B1 and niacin in the B vitamins will affect energy metabolism, resulting in insufficient energy supply and affecting the physical and mental strength of athletes.

(3) Inorganic salts such as potassium, sodium, calcium, magnesium, and chlorine play a significant role in regulating nerve and muscle excitability and heart rate, and therefore have a direct impact on athletes.

(4) Most vegetables are alkaline foods, which can neutralize the acid produced by meat, milk, eggs and grains, and are beneficial to exercise.

The easiest way to relieve muscle soreness after exercise is to apply ice, so it is best to apply ice after strenuous exercise!