What should I do if my muscles hurt due to excessive exercise

In life, we always hear some people say that they are in pain, especially some office workers and students who do not exercise regularly after occasionally doing strenuous exercise. Muscle soreness will occur, and the whole person will become listless due to the body pain. It has a great impact on work and study. What should you do if you experience muscle pain after exercise? Let me introduce it to you below.

Many people will feel muscle soreness all over the body after exercise, especially on the second or third day after strenuous exercise. This muscle soreness, which usually occurs 24 hours after exercise, is called "delayed onset muscle soreness" in sports medicine. Soreness reaches its peak 24-72 hours after exercise, and the pain basically disappears after 5-7 days.

The causes of muscle soreness

The sharp increase in muscle tension and elasticity can cause physical damage to the structural components of the muscle.

As metabolism increases, metabolic waste becomes more toxic to tissues.

The neural regulation of muscles changes, causing muscles to spasm and cause pain.

Dealing with muscle soreness

rest

Rest can relieve muscle soreness, slowly promote blood circulation, accelerate the elimination of metabolic products, and eliminate the supply and repair of nutrients to the sore muscle area, restoring it to normal.

stretch

Stretching muscles can accelerate muscle relaxation and relieve antagonist muscles, which helps the recovery of spastic muscles. Perform static stretching exercises on the sore area, maintain the stretch for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day can help relieve spasms.

massage

Massage the painful area to relax the muscles, promote muscle blood circulation, help repair injuries and relieve spasms. Of course, you can also perform self-relaxation treatment, generally focusing on the neck, back, and limbs, and supplemented by the head, chest, and abdomen.

Heat

It is the most effective way. Applying hot compress to the sore local muscles can promote blood circulation, improve metabolism, accelerate the relief and recovery of muscle soreness, especially in combination with light stretching exercises or massage, which will accelerate the elimination of delayed muscle soreness.

Oral vitamins C and E

It promotes the synthesis of collagen in connective tissue, helps accelerate the repair of damaged tissue and relieve pain. Vitamin C is not only the main component of the lubricating fluid between connecting tissues, but also can protect cells from damage and prevent aging. Main sources: nuts, seeds, dark green vegetables, rapeseed oil, whole grains, etc.

The above article introduces several methods on how to solve the problem of muscle soreness after excessive exercise. These are things everyone can do and can relieve some body aches. However, I still hope that everyone can exercise in moderation. If you pursue quantity too much, you will suffer. The best thing is to increase the amount every day to get better exercise.