Exercise painful muscles

1, massage Massage is very popular with professional athletes because of its good effect. Sports masseurs or other good masseurs will help your muscles recover faster by massaging muscles and dredging joints. If you don't want to make an appointment, ask your partner to massage you, or massage yourself. Rub your arms and legs with steady and deep movements. You can also massage sore muscles with a massager or even tennis balls.

2. Swimming. Swimming is another way to massage muscles. It provides gentle resistance and gives you a chance to stretch your sore spot and exercise without fatigue. Don't do complete swimming; A simple run in the pool for about 20 minutes will be effective. Use a swimming method that can mobilize your aching muscles. Breaststroke is very effective for muscle soreness in arms and legs. It cooperates with backstroke to activate the whole body muscle groups. Avoid more tiring strokes, such as butterfly. Swimming in salt water can cure muscle aches, so if you live by the sea, go to the sea. [ 1]

3. Use a foam shaft. Use foam shaft to move muscles and relieve muscle tension. It will dredge the injured tissue and the crux of pain, prevent your joint pain and take away the pain faster; This way, you will resume training faster. Roll the foam shaft on each painful muscle group for 30 to 60 seconds. Wake up in the morning, before going to bed, and use the foam shaft when you have time during the day.

4. Stretch the painful muscles. For example, if your legs feel sore after exercise, make sure you fully stretch these muscles. Stretching helps to relax muscle tension and relieve the pain the next day. Hold each stretch for at least 10 second. Start with shallow stretching and gradually increase time and strength.

Method 2

Relax in the gym

1, rest regularly during exercise. Give your muscles enough time to recover from intense exercise, especially when you have just started to resume training. Not having a good and necessary rest for a day or two will lead to muscle strain, make muscle recovery time longer and even cause repeated injuries. Cold compress and hot compress the muscles in the painful area. Heat relieves pain, while low temperature helps to relieve swelling and muscle inflammation. You can also exercise painless parts. For example, if you jump and squat and feel pain when sitting down, exercise your arms instead. Do all kinds of biceps brachii and triceps brachii exercises with heavy objects to strengthen and shape the arm muscles.

2, a lot of sleep. Proper sleep will help your muscles recover faster and make you in better shape next time you go to the gym. Committed to ensuring 7 to 8 hours of sleep. Going to bed at about the same time every day and getting up at the same time make it possible to sleep regularly.

3. Relax in the hot tub. In addition to relieving the pain of painful muscles, going to the hot tub will also relax muscle tissue and help restore the state. Sauna has the same effect, it will relax the body with superheated steam. Use the hot tub or sauna in the gym once a week to help your muscles recover from strenuous exercise.

Method 3

Eat to rebuild muscle tissue

1, eat a lot of protein. This is the cornerstone of muscle tissue, and when you are in the recovery stage, you will need a lot. Eggs, lean meat, fish, beans and green leafy vegetables are all good sources of protein. You need to take 70-100g every day. [2] Soybeans, cashews, flower beans and black beans are all good choices for eating lean protein. Make protein the center of your diet. Have eggs, tuna or chicken for breakfast and beef or beans for dinner.

2. eat vitamin C. This is a necessity for collagen reconstruction and helps to reorganize damaged muscle tissue. [3] In the recovery period, in addition to citrus fruits, add spinach, milk and other good sources of vitamin C to your daily menu.

3. Consider adding magnesium. Magnesium can help muscles repair themselves and become stronger. [4] It helps to relieve muscle twitching and accelerate the recovery process. [5] The recommended daily intake is 300 mg. Seaweed, buckwheat, wheat germ and almond also contain magnesium. Magnesium is a good thing to relieve stress and help to relax muscles during recovery.

skill

Although you may not feel muscle pain immediately after exercise, you will notice it in a day or two. Scientists believe that this swelling and stiffness is caused by biochemical changes in the body, which will increase nerve sensitivity and cause muscle pain. Muscle will experience pain after this change.

warn

When stretching, it is important to stretch only until you are comfortable. When you start to feel any discomfort, stop and go back to your original position. Excessive stretching can lead to ligament strain, so slow and controlled actions should be taken to prevent this from happening.