How does muscle ache do after movement?

Many people have muscle soreness after a lot of exercise. One type of soreness is muscle soreness that can be felt immediately after exercise, which usually resolves quickly and is called acute muscle soreness. The other is the muscle soreness that occurs when you wake up the next day after exercise, usually after a few days to gradually disappear, this soreness is called delayed muscle soreness. What causes these soreness? How to eliminate and prevent the production of soreness symptoms?

The causes of the two kinds of soreness after exercise are also different. Lactic acid is a factor in the development of acute muscle soreness. When people engage in strenuous exercise, muscle glycogen decomposition is accelerated, oxygen consumption is increased, and muscle glycogen is temporarily in a state of relative hypoxia. At this time, muscle glycogen can be converted into lactic acid through pyruvate and stored in muscle. Muscles that build up lactic acid can contract, squeezing blood vessels and restricting blood flow, resulting in aching muscles. But lactic acid is usually completely cleared from the body an hour or two after stopping exercise, so acute muscle soreness doesn't last long; The cause of delayed muscle soreness is muscle fiber damage, and the soreness peaks 24 to 72 hours after exercise. Intense soreness can mean the wrong movement, overtraining, a drop in training, or more eccentric muscle contractions.

There are several ways we can prevent and eliminate the symptoms of muscle soreness in our daily lives:

1. Stretch. Static stretching can accelerate the relaxation of muscles and the relief of antagonistic muscles, which is helpful for the recovery of tired muscles. Do static stretching exercises on sore areas, hold the stretch for 2 minutes, then rest for 1 minute, and repeat. Do this stretching exercise several times a day to help relieve spastics and also lay the foundation for preventing strains during training.

2, pat massage. Massage sore areas to relax muscles, promote blood circulation, help repair muscle damage and relieve spasticity.

3. Local hot compress. Hot compress is the most effective way. Hot compress for sore local muscles can promote blood circulation, speed up metabolism, and accelerate the relief and recovery of muscle soreness. Especially with slight stretching exercises or massage, it will more effectively accelerate the elimination of delayed muscle soreness and promote its return to normal.

4. Get some rest. When the pain can not be eliminated or the elimination is slow, appropriate rest should be taken. Because rest can slow down muscle soreness, AND can slowly promote blood circulation, accelerate the elimination of metabolites, improve the supply of nutrients and repair ability of muscle soreness, so that it returns to normal.