7 ways to get rid of sore muscles after running and working out

Running  is not only a compulsory item in the national high school entrance examination physical examination items, but also has become a fitness exercise participated by the whole people, and more and more people have joined the running exercise. Long-term running can improve teenagers’ physical fitness, improve cardiopulmonary function, and also help us lose weight, maintain body shape, and improve our comfort in life. For those who do not exercise very often, it is a normal body reaction to experience soreness after a lot of exercise.

Causes of body soreness

First of all, the muscle soreness caused by running and exercising is due to the excessive secretion of lactic acid in the body and accumulated in the body, and the human body will feel the soreness. The accumulation of these lactic acid is a metabolic tissue produced by excessive muscle activity and stretching, not a disease.

Ways to get rid of soreness

1. Warm up before exercising

Short-term low-intensity warm-up activities can promote local blood circulation and increase the body temperature, allowing muscles to adapt to the intense exercise that follows. Warming up can not only reduce the occurrence of sports injuries, but also reduce soreness for two days after training. A few minutes of effective warm-up exercises can reduce the pain 2-3 days after training.

Note: When warming up, the amount of exercise should not be too large

2. Replenish the lost water in time

The body will lose a lot of water and electrolytes during exercise. After exercise, we should replenish more water to make up for the amount of plasma lost due to sweating and improve blood circulation, thereby reducing the time of muscle soreness.

Note: You should drink more water and drink less. Don’t drink enough at one time to avoid causing damage to the stomach and intestines.

3. Massage

Massage after training is a very good choice. Massage can promote blood circulation and slowly relax tense muscles, thereby reducing muscle soreness. Massage does not need to be very professional, it can be done between classmates after training.

4. Ice bath or ice compress

Ice compress has been widely used in modern sports and medicine. The principle is to reduce the exudation of microcirculation in the body and surrounding tissues to avoid swelling, and at the same time reduce the release of oxygen free radicals. You can also soak the body part in ice water for 10-15 minutes, which can reduce the level of muscle soreness and speed up muscle recovery.

5. Eat properly

Proper eating after training can give the body enough energy to repair itself. It is recommended to choose some high-protein foods and carbohydrates, such as meat, brown rice, and fruits. These foods allow our muscles to have sufficient raw materials for repair and growth, and can appropriately relieve soreness.

6. Get enough sleep

Our body also has a strong ability to repair itself. Although it is much worse than Wolverine, the process of self-repair can be carried out to the greatest extent during our rest. So, a good night’s sleep can also reduce muscle soreness after a workout.

7. Slow movement

When muscle soreness is obvious, Jianjun recommends that you perform some simple and slow movements to promote local blood circulation, remove excess waste as soon as possible, and restore the body to a normal state. In fact, when muscles are sore, perform Light exercise is better for pain relief than no exercise.