How to relieve muscle soreness after exercise

Exercise is an important guarantee for human health. After realizing this, people begin to exercise to strengthen themselves. However, many people will experience muscle soreness during their first exercise, especially after intense exercise. This symptom may last for several days depending on the person's physical condition. So what can we do to relieve muscle soreness? Now let me tell you some ways to relieve muscle soreness, I hope it will be helpful to you.

1. 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.

2. 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.

3. 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.

4. Apply hot compress. 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.

5. Take vitamin C and E orally. 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 methods can effectively relieve muscle soreness. Although we will experience muscle soreness symptoms when exercising for the first time, as long as we maintain the habit of regular exercise and arrange exercise reasonably, muscle soreness will no longer occur. In addition, we must warm up before exercising, otherwise we may strain our muscles.