How to relieve muscle soreness after strenuous exercise?

Usually muscle soreness will occur after the first exercise, excessive exercise, or sudden strenuous exercise, which will affect our movements the next day. Therefore, many people want to know the better way to improve the soreness after exercise. The following will introduce how to avoid muscle soreness after exercise for your reference, so that you will not be affected by this problem in your life and work in the future.

Exercise arrangements should be reasonable

After a period of exercise, the muscle soreness that originally occurred will be less severe with less exercise. And the performance is specific. For example, downhill exercise can reduce muscle soreness caused by downhill exercise after a period of training.

Local warmth and medications

Soaking in warm water after a workout can help relieve muscle soreness. Topical oils, pastes, or rubs may also relieve pain.

Stretching exercises can reduce soreness

Stretching muscles can accelerate muscle relaxation and relieve antagonist muscles, which helps the recovery of tense muscles. This muscle stretching exercise also lays the foundation for preventing strains during exercise.

Post-exercise massage

The main massage techniques include shaking, acupressure, kneading, tapping, and pushing. The first step is to shake the limbs, mainly to relax the elbows, knee joints and muscle groups of the limbs; commonly used acupoints on the upper limbs include Pianli, Quchi, Shouwuli, Biyuexu, etc., which can relieve soreness and swelling in the arms and elbows, as well as various discomfort symptoms caused by exercise such as shoulder and arm pain, neck cramps, etc.

Commonly used acupressure points for the lower limbs include Chengfu, Weiyang, Chengshan, Kunlun, Zusanli, etc., which can relieve symptoms such as pain in the lumbar, sacral, buttocks and thighs, leg and foot cramps, stiffness and pain in the waist and legs, stiff neck, low back pain, and soreness in the knees and shins. When kneading and tapping, massage the large muscles first and then the small muscles. After massaging one side, massage the other side.

No matter which method you use to solve the problem of muscle soreness after exercise, the most important thing is that you need to exercise regularly so that your muscles can adapt to the pleasure brought by exercise rather than soreness. In addition, you can take a hot bath to relax your body after exercise, which can effectively relieve the uncomfortable symptoms.