What to do if you feel sore all over after exercise?

More and more of us like sports because we think that keeping ourselves healthy is a very meaningful thing. However, we always encounter some problems when exercising, such as muscle soreness after exercise. In fact, muscle soreness is something we often encounter when exercising. It is caused by the fact that we often do not exercise and do not do any preparatory work before exercise. Here, the editor introduces some methods to relieve muscle soreness and I hope you will adopt them.

Muscle soreness usually occurs after a first workout or after overtraining. So in order not to affect our movements the next day, what are some better ways to improve post-exercise soreness? Here are some tips on how to avoid muscle soreness after exercise for your reference.

Relax after exercise

After exercise, you can lie on a sponge pad or rattan mat to rest for a while. When lying flat, your feet should be placed slightly higher than your head, or at the same height as your head. Never lie on the steamy ground. After resting for a while, you can do headstand or wall handstand for 3-10 seconds. You can do it several times. This is good for blood flow back to the heart from the lower limbs. Then shake your limbs, first shaking and patting your thighs or upper arms, and then shaking your calves or forearms.

Exercise arrangements should be reasonable

After a period of exercise, the muscle soreness that originally occurred will be less severe with less exercise. And the performance is specific. For example, downhill exercise can reduce muscle soreness caused by downhill exercise after a period of training.

Local warmth and medications

Soaking in warm water after a workout can help relieve muscle soreness. Topical oils, pastes, or rubs may also relieve pain.

Stretching exercises can reduce soreness

Stretching muscles can accelerate muscle relaxation and relieve antagonist muscles, which helps the recovery of tense muscles. This muscle stretching exercise also lays the foundation for preventing strains during exercise.

Post-exercise massage

The main massage techniques include shaking, acupressure, kneading, tapping, and pushing. The first step is to shake the limbs, mainly to relax the elbows, knee joints and muscle groups of the limbs; commonly used acupoints on the upper limbs include Pianli, Quchi, Shouwuli, Biyuexu, etc., which can relieve soreness and swelling in the arms and elbows, as well as various discomfort symptoms caused by exercise such as shoulder and arm pain, neck cramps, etc. The above are the methods that the editor introduced to you to relieve muscle soreness. In fact, it means that we should do a good job of preparation before exercise and do a good job of massage after exercise. Muscle soreness is something we will often encounter when exercising, so please remember these methods well.