Exercise is supposed to make people physically and mentally happy and healthy. However, in real life, many people will suffer from muscle soreness after exercise. What's more, symptoms such as joint discomfort and poor breathing occur during or after exercise. Why is that?In this article, we'll reveal the top three causes of post-workout soreness and provide ways to alleviate it. By implementing these methods, you will be able to regain your energy and enjoy the joy of exercising.
1. Causes of post-exercise soreness
Lactic acid build-up
Let's take a look at lactic acid buildup. During exercise, muscle cells enter a state of "anaerobic respiration" due to insufficient oxygen**. In this case, lactic acid builds up in the muscles, causing soreness. This soreness is especially noticeable during the first exercise or a sudden increase in exercise intensity.
Muscle strain
Muscle strains are another cause of post-exercise soreness. This is usually due to reasons such as insufficient warm-up, irregular movements, or insufficient muscle strength. In severe cases, muscle strains can even lead to muscle breakage.
Wear and tear on the joints
Wear and tear on joints is also a common cause of post-exercise soreness. As we age, the lubricating fluid in the joints gradually decreases, and during exercise, the friction between the joints increases. Over time, the joints become less flexible, which can lead to soreness.
2. Ways to relieve post-exercise soreness
Hot and cold compresses
Hot and cold compresses are two common ways to relieve post-exercise soreness. Warm compresses help to promote blood circulation, which in turn accelerates the metabolism of lactic acid. Within 24-48 hours of exercise, apply a hot water bottle or hot towel to the sore area for 15-20 minutes at a time, 2-3 times a day. Cold compresses can help reduce muscle swelling and pain. Within 24 hours of exercise, apply an ice pack to the sore area for 15-20 minutes at a time, 2-3 times a day.
Massage & Stretching
Massage and stretching are also effective ways to relieve post-exercise soreness. Massage helps to relax tense muscles and promote blood circulation. Within 48 hours of exercising, massage the sore area using a massage ball or massager for 10-15 minutes each time, 1-2 times a day. Stretching helps stretch muscles and joints and reduces post-workout soreness. Within 48 hours of exercising, target the sore areas with stretches for 15-30 seconds, 1-2 times a day.
Arrange your exercise plan wisely
In order to avoid the appearance of soreness after exercise, it is important to plan your exercise plan properly. Make sure you have enough warm-up and stretching. Develop the appropriate exercise intensity and duration according to your personal physique and exercise experience. For people who are new to a sport or who have not been exercising for a long time, it is recommended to start with a lower intensity exercise and gradually increase the duration and intensity of the exercise. It is also necessary to arrange rest periods reasonably. If you feel unwell during or after exercise, you should stop immediately and rest for a while. Paying attention to nutrition and hydration is also an important factor in relieving post-exercise soreness. Moderate intake of nutrients such as protein, carbohydrates, and water before and after exercise can help speed up recovery and reduce soreness.
3. Summary
Soreness after exercise is a problem that many people experience. It's important to understand what's causing the soreness and take steps to alleviate it accordingly. With hot and cold compresses, massage and stretching, and a well-organized exercise program, you'll be able to reduce post-workout soreness and regain your vitality. We also remind everyone to pay attention to their personal physical condition and follow the scientific principles of exercise, and do not blindly pursue high-intensity or long-term exercise that may lead to unnecessary physical injury. Only on the basis of reasonable arrangement of exercise and sufficient rest can we better enjoy the fun of exercise and harvest a healthy lifestyle.