What to do if your muscles ache after exercise?

Many people will feel muscle soreness after doing fitness exercises. Lactic acid is released after muscle exercise. This substance is the key to causing muscle soreness. So the editor teaches you some methods to prevent muscle soreness, so that you will not have such problems in the future. If this problem is not solved in time, it will affect your life the next day, and you may even be unable to walk, so it cannot be solved casually.

1. If you have sore arm muscles, you can use an ice bath to relieve them. What is an ice bath? It is to add ice cubes to cold water for bathing. This method can effectively relieve muscle soreness and reduce the possibility of inflammation. This method freezes the entire body at once rather than just a few local areas. If an ice bath is not possible, you can use an ice pack to apply to the sore area.

2. Note that after long-distance running and some strenuous exercise, you should not wait too long to start eating. Relevant studies have shown that glycogen is most easily repaired in the body's muscles within 30 minutes after exercise, which means that glucose is most easily stored at this time. Eating shortly after exercise can reduce muscle stiffness and soreness. It is suitable to consume food containing 1 gram of protein and 3 grams of carbohydrates after exercise.

3. After exercise, replenish your body with enough water in time, especially after exercise in summer. Although plain water can also replenish the body's water, some professional athletes prefer to drink beverages that help with physical recovery. You may want to refer to this. For example, coconut milk, chocolate milk, etc. We can judge whether the body has enough water based on our urine. If the urine is dark yellow, it means that you need to replenish water. Normal urine color should be light lemon yellow.

Although muscles will be sore after exercise, this feeling will gradually disappear with time. If the body soreness after exercise lasts for more than a week and cannot be relieved or eliminated through self-care methods such as ice packs, massage, and rest, you must seek medical help in time and do not endure it alone.