How to relieve muscle soreness the next day after fitness?

How to relieve muscle soreness the next day after fitness?

For every fitness friend, soreness after exercise is a must.

Why do we have muscle soreness after exercise? For details, please read Lactic acid accumulation VS delayed muscle soreness

Some friends enjoy this feeling of soreness because it means that my muscles have put in a hard work. However, sometimes this soreness will affect the effectiveness of the next training and may hinder daily life. For example, it will be extremely hard to go up and down the stairs a day after leg training.

What are the ways to relieve the soreness after exercise? Here are some suggestions for you

1. Stretching

Be sure to stretch after exercise

Stretching can make the fascia expand and improve the overall volume of the muscles. It can stretch the muscles, make the muscles more elastic, and prevent the muscles from becoming stiff. It can effectively relieve the muscles. Pressure accelerates muscle recovery.

It is recommended to static stretch for 20 to 30 seconds and stretch for 2 to 3 times.

2. Massage - Use a foam roller

The foam roller can not only extend muscles and tendons, but also relieve soft tissue adhesions and scar tissue. Use the foam roller to massage and release myofascially, break the trigger point, relieve tension fascia, and increase blood flow and soft tissue circulation.

Recommended reading: Self-fascia release Loosen - Principle of pain points

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3. Cold water bath

Ice bath (Ice Baths, Ice bath soaking causes blood vessels to contract, reducing swelling, inflammation, pain and muscle spasms (Muscle Spasms).

Compress blood vessels to re-brush the metabolites like lactic acid produced after exercise;

Reduce muscle activity and reduce metabolism;

Reduce swelling and tissue damage.

When the temperature returns, blood circulation accelerates, and then accelerates the body's recovery. Although there is no unified regulation on time and temperature, most athletes and trainers use a temperature of 12-15° and stay in it for 5-10 minutes

4. Sleep well

When sleeping, the inhibitory process of the central nervous system, especially the cerebral cortex, has the advantage , The synthesis process of energy substances also has the advantage. Some metabolites in the body are either used or eliminated, fatigue is removed, and muscle recovery and growth occur during sleep.

So, you must have enough sleep time after fitness training, do not stay up late, sleep for 8 hours a day, but do not sleep extravagantly! Develop good habits

5. Light-intensity recovery exercises

You can choose, walk, swim, bicycle, yoga, etc. You can also train through muscle strength movements. For example, you did squat training yesterday, and your legs were very sour today, and you can have no load or hold a very light load (such as 1 30% of RM) and then do squat training. The purpose is not to add more [pressure] or [fatigue] to the leg muscles, but to the purpose of blood circulation and repair.

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