Netizen Xiao Ling: Recently I wanted to lose weight and I also wanted to make my body better through exercise. I decided to run every day. However, only after two days of running, I was already sore and walked. Excuse me, can I continue to run? How to do muscle pain?
Muscle soreness after exercise is generally due to a large amount of lactic acid produced during exercise. When the lactic acid produced by the body movement is greater than the body's own consumption of lactic acid, lactic acid will hinder the circulation of blood and eventually form muscle soreness. However, this type of lactic acid produced by exercise is a normal phenomenon that only gives you a sore feeling. And people like Xiaoling, who are usually less involved in sports, or who are taking the time to participate in physical exercise or exercise for a long time, are most prone to this kind of muscle soreness.
In general, if you do not continue to exercise, the time will automatically disappear around 5 days. If you continue to exercise, you can eliminate it in 2 to 3 days. However, experts still suggest that exercise is best to exercise in all parts of the body. It is not advisable to do only one part of the exercise for a long period of time. Instead, it should be performed in a variety of exercises. This is to give a rest time to the muscles that have been exercised, because muscle growth requires rest and recovery.
However, in order to avoid muscle soreness, it is necessary to control the amount of exercise when participating in exercise for the first time, and the amount of exercise should be increased from small to large. Prepare and organize activities before and after each exercise. If it is really painful, fitness experts give some solutions:
Slightly stretched
Treatments for muscle soreness include analgesics, slight stretching, massages, hot baths, and hot and cold compresses. The role of drugs is well known, and slight stretching is effective because the muscles tend to tighten in the recovery state, which can make the soreness worse. Therefore, the slow, gentle stretching action can relieve tension and relieve pain.
Massage muscles
Massage sore muscles can also help reduce muscle tension, increase blood circulation, thereby speeding recovery and shortening the DOMS. Hot water baths, like massage, relax muscles, speed up circulation, and the smoother the blood flow, the more oxygen and nutrients are fed into the tissue, and the damaged muscles are repaired faster.
Cold and hot
Cold and hot compress will also be effective. As the name suggests, apply it on the sore spot with an ice pack for 15 minutes, then apply it on a hot bag for another 15 minutes, and then apply it again. Scientific research has found that changes in hot and cold temperatures play a significant role in accelerating blood circulation and muscle healing.
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