To avoid muscle soreness after exercise, these 3 tricks are effective!

To avoid muscle soreness after exercise, these 3 tricks are effective!

More and more fashionable sports awareness is rising. Taking advantage of get off work or weekly holidays to go mountaineering, ride bicycles, and participate in road running activities... This is a healthy manifestation of modern girls' love for themselves, but what follows may be a "small problem" after exercise. The most common ones after strenuous exercise are muscle soreness and strains.

The former is caused by excessive accumulation of lactic acid, which can recover on its own in about 3 to 5 days; strains will last for 1 to 2 weeks, with fixed pain points, blood stasis, swelling or fever, and need to be treated by a doctor. How to avoid these sports injuries? The following 3 exercise instructions must be understood:

1. Extend the warm-up training time

Professional physical fitness teacher Hong Yaqi Vicky said that exercise should be moderate, not excessive. The "24-hour principle" is a very effective self-monitoring method for beginners. If the next day after exercise, the soreness and discomfort of the body exceed the tolerable range, it means that the exercise volume of the previous day was too large; if the body does not feel sore the next day, you can consider increasing the amount of training slightly.

On the gradual approach, you can create long-term exercise effects and establish regular exercise habits, and the body will naturally not be sore due to exercise. If you want to participate in road running or other exercises, you must start preparing for warm-up training in the first two weeks so that the exercise volume will not increase sharply on the same day, resulting in excessive stimulation and soreness in the body.

2. Don’t forget the easing exercise after intense exercise

Don’t stop immediately after intense exercise. You should slowly reduce the intensity and do some simple and gentle relaxed aerobic exercises, such as jogging, walking, yoga, etc., so that these aerobic and low-joint stimulation activities can synthesize the lactic acid formed in the body and metabolize it again, reducing the phenomenon of accumulation in the muscles. For example, after the road running activity, you can choose to walk or ride a bicycle home, and do not stop the activity immediately.

3. Secret tips for soothing and soreness behind the iron legs

If your legs are already sore, you should rest more, drink more water, massage more, and perform reverse stretching to lengthen the shortened muscles during exercise; supplementing more electrolytes (sports drinks), potassium ions (bananas), sugar, vitamin C... in diet can reduce inflammation in the tissues.

Teacher Vicky suggests walking in the swimming pool to reduce excessive contraction of muscle groups by using the buoyancy of water. The water flow resistance generated when walking is equivalent to the effect of massage the muscles. It can calm the muscles and reduce inflammation than the water temperature with a lower body temperature.

Other moderate slight activities can also increase blood circulation, reduce muscle tightness, and accelerate lactic acid elimination. If it is inconvenient to go to the swimming pool, you can also let the sore feet bubble hot water at home to relax the muscles, accelerate blood circulation in the muscles, and also help waste metabolism.