What should I do if I feel sore all over after exercise?

Many people always feel sore all over after exercise. Generally speaking, this phenomenon is mostly related to the fact that they do not like to exercise. In addition, soreness all over the body may also be caused by excessive exercise, resulting in muscle strain. So what should you do if you feel sore all over the body after exercise? Here are some ways to relieve pain!

If you haven't exercised for a long time, your muscles will often ache if you suddenly do strenuous exercise. There are two types of muscle soreness: one is soreness that occurs immediately after exercise, but disappears quickly, which is called acute muscle soreness; the other is soreness that does not occur immediately after exercise, but occurs several hours after exercise or even after a night's sleep, and disappears very slowly, taking two or three days to disappear. This type of soreness is called delayed onset muscle soreness. The reasons for their occurrence are not exactly the same. Acute muscle soreness is often caused by strenuous exercise and insufficient oxygen supply, which causes a large accumulation of lactic acid in the muscles. Lactic acid is an acidic substance that can stimulate the nerve endings in the muscles and produce pain. In addition, the accumulation of lactic acid in the muscles will cause excessive local osmotic pressure, which will absorb water from the surrounding area and cause muscle edema. This swelling and irritation is also the cause of muscle soreness.

Dealing with muscle soreness

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.

stretch

Stretching 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.

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, and supplemented by the head, chest, and abdomen.

Heat

It is the most effective way. Applying hot compress to the sore local muscles can promote blood circulation, improve metabolism, accelerate the relief and recovery of muscle soreness, especially in combination with light stretching exercises or massage, which will accelerate the elimination of delayed muscle soreness.

Oral vitamins C and E

It promotes the synthesis of collagen in connective tissue, helps accelerate the repair of damaged tissue and relieve pain. Vitamin C is not only the main component of the lubricating fluid between connecting tissues, but also can protect cells from damage and prevent aging. Main sources: nuts, seeds, dark green vegetables, rapeseed oil, whole grains, etc.

Prevention and treatment of muscle soreness

Arrange exercise reasonably. After a period of exercise, the muscle soreness that originally occurred will be less severe with less exercise.

Apply local warmth and medication. Soaking in warm water after a workout can help relieve muscle soreness.

Exercises that stretch your muscles can relieve soreness.

Do a good job of warming up and cooling down during exercise.

If you want to prevent muscle soreness after exercise, you must arrange your exercise time reasonably and control the amount of exercise. Excessive exercise not only fails to exercise the body, but also causes great harm to the body. Therefore, you must control the amount of exercise. Appropriate hot compresses or massage can relieve body aches.