However, even if it is a good thing, if it is too painful, it may affect your daily work, study or life. So, how to deal with this soreness is the most ideal? Experts gave the corresponding answer.
Sports medicine divides muscle soreness caused by exercise into two types:
One is that the pain immediately appears after exercise, but it disappears quickly. This is called acute muscle soreness. The other is only a few hours or a night after exercise, accompanied by fatigue, and even symptoms such as muscle spasms and stiffness. This muscle pain disappears slowly, often 3 to 4 days or even 6 to 7 days before it can fully recover. This symptom is called delayed muscle soreness or post-exercise fatigue. We often say that muscle soreness mainly refers to the latter type, that is, delayed muscle soreness.
Muscle soreness and strain are clearly different. In fact, muscle soreness is a normal, positive physiological manifestation. People often develop significant muscle soreness and discomfort after strength training or exercise exercises that are not well adapted (large exercise or new sports, etc.). These symptoms will naturally disappear after a period of rest, and the symptoms of muscle soreness will be significantly reduced or not produced when the same exercise is performed again. The muscle strain caused by exercise is different. Muscle or ligament strain can cause large-scale pathological changes of skeletal muscle, such as cell degeneration, cell necrosis, etc., which not only affects the exercise or training, but also may cause serious damage. s consequence.
Self-identification of strain and muscle aches
Muscle and ligament strains will suddenly appear due to a damaging movement, while muscle soreness is gradually aggravated.
There is a way to identify both:
Muscle soreness can be alleviated by pulling, and if it is sports injury, pulling will increase the pain. In short, muscle soreness and muscle (or ligament) damage properties after exercise are completely different. Muscle soreness can be alleviated by rest, stretching, massage, etc. Muscle (or ligament) damage must be solved by medical means.
Why is the muscle sore?
The mechanism of muscle soreness is more complicated, mainly including the following aspects: 1 Lactic acid accumulation. 2 muscle spasms. 3 muscle fiber or connective tissue damage. 4 other factors. If the osmotic pressure between tissues changes or acute inflammation, it can also cause muscle soreness.
How is lactic acid produced?
Human exercise requires energy. If energy comes from aerobic metabolism in the cell, it is aerobic exercise; but if energy comes from anaerobic glycolysis, it is anaerobic exercise. During aerobic exercise, glucose and carbon dioxide are produced after glucose metabolism, which can be easily excreted by breathing and is harmless to the human body. Glucose glycolysis produces a large amount of intermediate metabolites such as lactic acid during anaerobic exercise,
It can be eliminated by breathing, and lactic acid accumulation is formed.
Sore muscle self-treatment
Rest
Rest can slow down muscle soreness, and slowly promote blood circulation, accelerate the elimination of metabolites, and eliminate the supply and repair of nutrients in muscle soreness, so that it can return to normal.
2. Static stretching
Stretching muscles can speed up muscle relaxation and antagonize muscle relief, helping to restore muscle recovery. Perform static stretching exercises on the sore part, keep stretch for 2 minutes, then rest for 1 minute, repeat, and do this stretching exercise several times a day to help relieve spasms.
3. Tap massage
Massage the sore part of the body to relax the muscles, promote muscle blood circulation, help damage repair and sputum relief. Of course, self-relaxation treatment can also be carried out, usually with the back of the neck and limbs, supplemented by the head and chest and abdomen. The specific methods are:
1. Beat your back: Hold your hands in an empty fist and slap your shoulders and waist. You can also use the beater to alternately tap the shoulders, back, waist, and lower limbs. When tapping, pay attention to the back should be light, the lower limbs can be biased.
2. Massage the legs: repeatedly massage from the top to the bottom on the front inner side and the front side of the thigh.
3. Jitter legs: standing or sitting, the leg muscles relax and shake, and the upper, lower, left and right circular movements of the ankle joint can be performed.
4. Push the Yintang: Use your thumb to push the left and right points from the Yintang (eyebrow) to the temple, repeat 8 to 10 times, pause for 5 to 10 seconds each time, then separate the five fingers, push from the forehead Rub it to Baihui Point 5~6 times and repeat it 30 times, every interval of 5~10 seconds.
5. Press the chest and abdomen: press the front chest from top to bottom, repeat 20 times; push the abdomen from left to right, and repeat 20 times.
4. Hot compress
It is the most effective way to apply hot compress to the sore local muscles, which can promote blood circulation, improve metabolism, accelerate the relief and recovery of muscle soreness, especially with slight stretching exercise or massage, which will accelerate the elimination of delayed muscles.
The meat is sore and causes it to return to normal.
How to avoid backache and leg pain after exercise
Warm-up exercise
Proper preparation before exercise, like low-intensity aerobic exercise, or low-load weight training, will relax the joints in the muscle activity, accelerate blood circulation, and properly stretch the active muscles.
2. Step by step
The load of exercise and the time of exercise should be gradually increased in a gradual manner, and should not exceed the range of personal abilities.
3. Avoid eccentric contraction
Engaging in unfamiliar or infrequent exercise patterns, especially when performing repeated eccentric muscle contraction exercises, is more prone to muscle soreness, so eccentric contraction should be avoided.
4. Avoid strange sports
Middle-aged and elderly people should avoid participating in sports activities that are not familiar with them. Unless they are instructed by coaches, they may be prone to muscle soreness or sports injuries.
5. Avoid excessive exercise
Many people usually exercise very little, and once they exercise once, they have to feel exhausted when they are tired. This will inevitably cause backache and leg pain the next day, so people who do not exercise often should pay attention to exercise. Because a large amount of exercise can not only achieve the purpose of exercise, but is harmful to the body.
6. Relaxation exercise
It is very important to engage in relaxation exercise after intense exercise, especially in conjunction with the stretching of the active part, which can promote the circulation and help to slow down or even avoid the onset of muscle soreness.
7. Regular movement
Exercise is expensive in the long-term, and regular, so not only can exercise, but also improve physical tolerance and reduce the occurrence of muscle soreness.
