Should muscle soreness continue after exercise or rest?

Should muscle soreness continue after exercise or rest?

  Netizen Xiaoling: Recently I want to lose weight and I want to make my body better through exercise, so I decided to run every day.

However, after only two days of running, I was sore all over and limping.

Excuse me, can I still run?

What should I do if my muscles are sore?

  Muscle soreness after exercise is usually because a large amount of lactic acid is produced during exercise. When the lactic acid produced by the human body is greater than the body’s own consumption of lactic acid, lactic acid will cause blood circulation and eventually form muscle soreness.

However, this kind of lactic acid produced by exercise is normal and will only make you feel sore.

And people like Xiaoling who usually take part in sports at times, or those who take part in physical exercise or exercise for the first time for too long, are most prone to this kind of muscle soreness.

  First of all, if you do not continue to exercise, the time of about 5 days will automatically disappear.

If you continue to exercise, it can be eliminated in 2 to 3 days.

However, experts still suggest that it is best to exercise all parts of the body. It is better not to repeat exercises in only one part, but to perform multiple exercises alternately.

This is to give the muscles that have already exercised a rest time, because muscle growth requires rest and recovery.

  However, in order to avoid muscle soreness, the amount of exercise should be controlled when first participating in exercise, from small to large.

Prepare and organize activities before and after each exercise.

If it is painful for a long time, fitness experts have proposed some treatment methods: slight stretching methods to treat muscle soreness include analgesics, light stretching, massage, hot bath and cold and hot compress.

The mechanism of drug action, and the effect of slight stretching is that the muscles tend to tighten in the recovery state, which will worsen the soreness, so the slow and gentle stretching can reduce tension and relieve pain.

  Massaging muscles Massaging sore muscles can also help relieve muscle tension and increase blood circulation, thereby speeding recovery and shortening the time for DOMS.

A hot bath is like a massage. It relaxes muscles and speeds up circulation. The smoother the blood flow, the more oxygen and nutrients enter the tissues, thereby restoring damaged muscles.

  Cold and hot compresses are also effective. As the name suggests, apply an ice pack to the sore place for 15 minutes, then apply a hot pack for another 15 minutes, then apply ice, and keep cycling.

Scientific research has found that changes in hot and cold temperatures have a great effect on accelerating blood circulation and muscle recovery.