What to do if you exercise muscle aches and how to relieve muscle aches

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May 16, 2025

What to do if exercise muscle aches?

During our exercise process, many people will encounter this problem - muscle soreness after exercise. Those who do not exercise frequently. Today we will learn about muscle soreness after exercise. Help you better adjust your body

Why does muscle soreness?

　　All forms of exercise in the human body are mainly completed by muscle contraction. Muscle contraction requires energy, which is mainly provided by the decomposition of carbohydrates in the muscle tissue.

　　When there is sufficient oxygen, if the human body is still During the breathing state, the carbohydrate substances in the muscles are directly decomposed into carbon dioxide and water, releasing a large amount of energy. However, when the human body is vigorously active, the skeletal muscles urgently need a large amount of energy. Although the respiratory movement and blood circulation are greatly strengthened at this time, it still cannot meet the muscle tissue's oxygen demand, causing the muscle to be in a temporary hypoxia state. As a result, the carbohydrate substances decompose lactic acid and release less energy.

Lactic acid: The culprit

　　Lactic acid accumulates in the muscle mass, which stimulates the production of nerve endings in the muscle mass. Aches; the accumulation of lactic acid increases the osmotic pressure in the muscles, causing more water to absorb in the muscle tissue and local swelling.

　　Most of alleviating muscle soreness use the method of stretching and lengthening of muscles. This may be because when elongating the muscles, it stimulates the Gorgi's tendon organs of the muscles, causing it to cause inhibitory impulses. From the perspective of the center, stretching the muscles can change the excitability of the corresponding center, and block the spasms caused by excessive excitation of the muscles through the action of negative stretch reflex, and improve the spasms caused by the spasms. local tissue ischemia, thereby improving the blood flow of the muscles and promoting the recovery of damaged tissues. It can also be seen from electromyography that stretching the sore muscles can gradually reduce their discharge and appear in an electrically resting state, indicating that static stretching can improve the excitability of the aching muscles. Repeated use of the method of stretching the muscles immediately after exercise before the muscles develop soreness will be more obvious in relieving the soreness of the muscles.

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How should we prevent muscle soreness?

　　1. Relax after exercise. After exercise, you can lie on a sponge mat or rattan mat for a while. When lying flat, your feet should be placed slightly higher than your head, or at the height of your head. Do not lie on the ground with water vapor. After a while, you can perform head handstands or hand handstands against the wall. It takes 3-10 seconds, and it can be performed several times, which is conducive to the blood flowing back to the lower limbs of the heart. Then shake the limbs, shake, pat the thighs or upper arms, and then shake the calf or forearm.

　　2. Muscle massage after exercise It is an important means to eliminate fatigue. Many athletes have special masseurs.

3. The exercise arrangement should be reasonable. After a period of exercise, the amount of muscle soreness that originally appeared will have fewer symptoms. The symptoms are specific. For example, downhill exercise can relieve muscle soreness caused by downhill exercise after a period of time.

4. Local warming and applying drugs. Soaking with warm water after exercise can relieve muscle soreness. Local oil, paste or massage agent can also reduce pain.

5. Exercise of stretching muscles can relieve pain. Drawing muscles can accelerate muscle relaxation and antagonistic muscle relief. It helps to recover the tension muscles. This muscle stretching exercise also lays the foundation for preventing strain during exercise.

　　6. Do a good job in preparation and sorting activities during exercise. Doing a full and reasonable exercise will help prevent or reduce muscle soreness.

How to reduce the accumulation of lactic acid caused by exercise

　　1. Increase your lactate threshold through special aerobic endurance exercise. For example, you will be dominated by lactic acid metabolism by 20 seconds per minute. After exercise, you can insist on thorough aerobic metabolism at 20 seconds;

　　2. Through anaerobic endurance exercise, your lactic acid resistance and lactic acid differentiation skills will be improved;

3. Through functional exercises, improve your movements and neuromuscular coordination when playing ball, and then improve exercise mechanical efficiency, so that low-load aerobic metabolism can maintain your previous exercise volume;

　　4. After exercise, stretching and circulating rehabilitation exercises will shorten your lactate accumulation moment, such as reducing the pain from 72 hours to 24 soreness;

　　5. After eating aspartic acid, the body recovers after accelerated exercise.