After the run, my muscles are sore. This experience is believed to have been shared by all of us, but we should not neglect it because we are used to it. Muscle soreness may represent too much exercise, or it may be too long for the muscles to overuse. At this point if you can quickly remedy the situation, not only can reduce the pain, but also quickly recover from fatigue, but if you feel muscle soreness after seven days, remember to seek medical advice as soon as possible, to an expert to solve.
Here are 6 simple little ways to ease the pain:
The first move: stretching stretch bar
Static stretch exercises such as walking, yoga, and swimming can stretch the muscles so that the muscles are no longer close to causing pain. Lacing can promote blood flow and help muscles relax. However, it is necessary to avoid too intense exercise such as weightlifting and fitness to avoid the opposite.
The second measure: massage relaxation
Massage can promote blood flow and help muscles relax. You can gently massage, press, and massage sore parts with your hands. If you have a budget, look for a professional sports rehabilitator and get a better massage.
The third measure: add energy
Immediately after exercise, eat some high-carbohydrate, high-protein foods, such as lean meat, fruit, peanut toast and so on, which can help retain muscle protein. In addition to strengthening muscles, it also has the effect of reducing soreness.
The fourth measure: moderate rest
After a lot of training or competition, muscle fibers and tissues are inevitably damaged, bleeding, or swollen. Before the feeling of soreness disappears, you should take a full rest, consider the amount of training, do not exercise excessively, and rest is to run longer distances.
The fifth measure: cold heat therapy
The alternating heat and cold method is a kind of blood vessel movement. The purpose is to promote the circulation of blood, achieve rapid removal of inflammatory substances and accumulations, eliminate swelling and other functions; the process is performed in hot, cold, hot, cold mode, hot compress The temperature is about 38 to 40 degrees, the temperature can not be too high, to avoid burns, the time is about 4 to 6 minutes; cold temperature is about 10 to 16 degrees, time is about 1 to 3 minutes, pay attention to the purpose of cold is to slow the heat caused by Vasodilators, not ice packs like acute exercise injuries, take less time than hot compresses. The total time for alternating hot and cold is about 30 minutes.
Sixth trick: mild exercise
If you continue to feel sore in your body, you can temporarily suspend training for 1-2 days. Then start with a stationary treadmill and step on it for 15-30 minutes in a relaxed pace. Slowly regain your speed to reduce the pain. When the body is ready, run for 45-70 minutes with 50% or 60% power. On weekdays, the return run should be alternated with high-intensity training. Super King Martin Jurek once said, “Be serious about recovery, you will be able to recover from races and training faster, and reduce the chance of injury.â€
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