Muscle soreness after strenuous exercise

Many friends who don’t like sports have experienced this before: after participating in strenuous exercise one day, they will experience muscle soreness in their thighs, arms, or even muscles all over the body. Generally speaking, this type of soreness does not require treatment, and these symptoms will basically disappear after a week. So how do you prevent muscle soreness after strenuous exercise?

In fact, muscle soreness after strenuous exercise is a very common symptom. It is mainly because after excessive exercise, the muscle tension and elasticity increase sharply, leading to muscle damage, etc. As long as you master certain skills and methods, you can avoid this kind of situation. So how do you prevent muscle soreness after strenuous exercise?

Muscle soreness after strenuous exercise

Delayed onset muscle soreness can occur in any skeletal muscle after intense exercise, especially after long-distance running. Long-distance runners may experience pain in the anterior extensors and posterior flexors of the hip, thigh, and calf, with symptoms more pronounced at the distal ends of the muscles and at the muscle-tendon junctions. After extreme exercise in the hot summer, in addition to muscle pain, symptoms such as dehydration, low calcium, and low protein may also occur. The exact cause of this muscle soreness is not fully understood.

Most people believe that muscle soreness is caused by overuse of muscles. The reasons are:

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

2. Increased metabolism increases the toxicity of metabolic waste to tissues.

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

How to prevent

1. 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.

2. Warm the area and apply medication. Soaking in warm water after a workout can help relieve muscle soreness. Topical oils, pastes, or rubs may also relieve pain.

3. Stretching exercises can relieve muscle 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.

4. Do a good job of warm-up and cool-down during exercise. Adequate warm-up and proper cool-down can help prevent or reduce muscle soreness.

Regarding the prevention of muscle soreness after strenuous exercise, first of all, when participating in physical exercise, friends must reasonably arrange the amplitude and frequency of exercise, and must proceed step by step and do not rush. In addition, you can also properly massage some tight muscles and soak your feet in hot water, etc., which can help relieve muscle soreness. You may as well try it!