How can I solve my muscle soreness after training?

I believe everyone has had this experience in life: muscle soreness the day after training. It is normal to feel muscle soreness and discomfort within 24-48 hours after exercise, especially if the exercise you did before included some "eccentric exercise" such as running down a hill, strength training, long jump or some other sports that you are not accustomed to. Let me tell you the solution below.

What to do if you have muscle soreness after exercise?

rest

Rest can relieve muscle soreness, slowly promote blood circulation, accelerate the elimination of metabolic products, and eliminate the supply and repair of nutrients to the sore muscle area, restoring it to normal.

Stretching exercises

Static stretching of muscles can accelerate muscle relaxation and relieve antagonist muscles, which helps the recovery of spastic muscles. Perform static stretching exercises on the sore area, maintain the stretch for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day can help relieve spasms.

Paida massage

Massage the painful area to relax the muscles, promote muscle blood circulation, help repair injuries and relieve spasms. Of course, you can also perform self-relaxation treatment, generally focusing on the neck, back, and limbs, supplemented by the head, chest, and abdomen. The specific techniques are:

1. Beat your back: Make fists with both hands and gently beat your shoulders, back and waist. You can also use a patting stick to alternately pat your shoulders, back, waist, and lower limbs. When patting, pay attention to lightly patting the back and heavier on the lower limbs.

2. Massage the legs: Massage the anterior inner and anterolateral sides of the thighs repeatedly from top to bottom.

3. Shake your legs: Stand or sit, relax your leg muscles and shake them, while moving your ankle joints up and down, left and right in a circular motion.

4. Push Yintang: Use the thumbs of both hands to push from Yintang point (center of eyebrows) to the left and right to the temples. Repeat 8 to 10 times. Pause for 5 to 10 seconds between each time. Then spread the five fingers apart and push from the hairline on the forehead to Baihui point 5 to 6 times. Repeat the operation 30 times with 5 to 10 seconds interval each time.

5. Massage the chest and abdomen: Massage the chest from top to bottom, repeat 20 times; and massage the abdomen in a circular motion from left to right, repeat 20 times, and you will get satisfactory results.

Do not force yourself to exercise if you feel pain. The old saying "no pain, no gain" seems a bit outdated and not so accurate here. Pain is the body's way of sending us danger signals; that is, the body is notifying us that something is wrong and that potential damage may be imminent. Be sure to remember this.