Muscle soreness is divided into 2 types, one is muscle soreness that occurs during exercise or immediately after exercise, which is caused by the accumulation of lactic acid, because the lactic acid content reaches the peak at this time; the other is the second or third day of exercise Muscle soreness, this soreness is mostly caused by muscle damage; muscle soreness caused by occasional muscle fiber damage is not surprising, because the process of muscle growth is the process of excessive recovery of muscle fiber damage to recovery, but long or severe muscle soreness is a manifestation of over-training and will cause great harm to the body.
2. The principle of step-by-step, whether it is weight-bearing or training intensity, for the first-timers who do not have weight-bearing fitness and still have muscle pain, not to mention the weight-bearing, no matter how much weight you can lift, you must slowly increase from zero intensity Go up.
3. Supplement protein and carbohydrates for muscle repair after fitness.
Once a muscle strain occurs during fitness, you can use cold and hot compresses to eliminate soreness, 1 to 2 days of cold compress to relieve pain, then 1 to 2 days of hot compress to completely eliminate the pain, you can do some simple activities, such as walking And stretching exercises.
I wish you success as soon as possible. If it is useful to you, please, and give [Energy] encouragement. Thank you.
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When we used to study, we did sports (especially leapfrogs and walks) and our legs hurt terribly. This is the method.
Ha ha, it is muscle pain, only pay attention to rest, or do some massage to relax the muscles.
After exercise, muscle soreness often occurs. Generally speaking, muscle soreness caused by exercise can be divided into acute muscle aches and chronic. Acute soreness refers to muscle pain that occurs during exercise or for a relatively short period of time immediately after exercise. Acute soreness is related to the interruption of blood flow when muscles are exerted. In the case of ischemia, metabolites cannot be cleared, and it accumulates in the muscles, which in turn stimulates the pain receptors. Generally speaking, it recovers completely within about one minute after stopping exercise; chronic muscle soreness often occurs between 24-48 hours after training. Muscle contraction is related to the shape, eccentric contraction is the most likely to cause chronic muscle pain, isotonic contraction is less significant.
The general reasons for muscle soreness include lactic acid accumulation, muscle spasm and muscle injury. However, current research shows that muscle injury causes muscle soreness is more scientifically based. The actions that constitute muscle soreness can cause local damage to the muscle fiber membrane and contractile tissue. , Damaged muscles will release stimulants such as histamine, which will stimulate the nerve endings in the muscles responsible for receiving pain information, so there will be a feeling of muscle soreness. At the same time, muscle damage will also cause swelling of muscle tissue. The resulting pressure will also stimulate the nerve endings of pain information and cause muscle soreness.
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2. Hot compress: The role of hot compress to make muscle sore parts, accelerate blood circulation and promote metabolism.
3. Transcutaneous electrical nerve stimulation or intermediate frequency interference wave: pain relief, promote circulation and lymphatic reflux to eliminate edema.
4. Ultrasonic or low frequency laser: provide deep tissue hyperthermia, have relief effects on various muscle spasms and pain, suitable for promoting relief of various inflammatory reactions, and have a more relaxing effect on soft tissues.
5. Stretching exercise: It can restore the function of skeletal muscle after exercise.
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2. At the initial stage of training, avoid movements that contain a large amount of eccentric contractions.
3. Muscle soreness is mostly caused by muscle injury. If you experience muscle soreness after exercise, it is best to rest for one or two days.
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The methods to prevent muscle soreness are:
1. Do muscle stretching before and after fitness, mainly static stretching.2. The principle of step-by-step, whether it is weight-bearing or training intensity, for the first-timers who do not have weight-bearing fitness and still have muscle pain, not to mention the weight-bearing, no matter how much weight you can lift, you must slowly increase from zero intensity Go up.
3. Supplement protein and carbohydrates for muscle repair after fitness.
Once a muscle strain occurs during fitness, you can use cold and hot compresses to eliminate soreness, 1 to 2 days of cold compress to relieve pain, then 1 to 2 days of hot compress to completely eliminate the pain, you can do some simple activities, such as walking And stretching exercises.
I wish you success as soon as possible. If it is useful to you, please, and give [Energy] encouragement. Thank you.
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Common Causes of Thigh pain
Soaking a hot bath before going to bed every night, or soaking your feet with hot water, can effectively relieve thigh muscle soreness.When we used to study, we did sports (especially leapfrogs and walks) and our legs hurt terribly. This is the method.
Ha ha, it is muscle pain, only pay attention to rest, or do some massage to relax the muscles.
After exercise, muscle soreness often occurs. Generally speaking, muscle soreness caused by exercise can be divided into acute muscle aches and chronic. Acute soreness refers to muscle pain that occurs during exercise or for a relatively short period of time immediately after exercise. Acute soreness is related to the interruption of blood flow when muscles are exerted. In the case of ischemia, metabolites cannot be cleared, and it accumulates in the muscles, which in turn stimulates the pain receptors. Generally speaking, it recovers completely within about one minute after stopping exercise; chronic muscle soreness often occurs between 24-48 hours after training. Muscle contraction is related to the shape, eccentric contraction is the most likely to cause chronic muscle pain, isotonic contraction is less significant.
The general reasons for muscle soreness include lactic acid accumulation, muscle spasm and muscle injury. However, current research shows that muscle injury causes muscle soreness is more scientifically based. The actions that constitute muscle soreness can cause local damage to the muscle fiber membrane and contractile tissue. , Damaged muscles will release stimulants such as histamine, which will stimulate the nerve endings in the muscles responsible for receiving pain information, so there will be a feeling of muscle soreness. At the same time, muscle damage will also cause swelling of muscle tissue. The resulting pressure will also stimulate the nerve endings of pain information and cause muscle soreness.
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Physical therapy methods:
1. Massage: improve blood circulation, and accelerate the elimination of metabolites, and can effectively relax the musculoskeletal.2. Hot compress: The role of hot compress to make muscle sore parts, accelerate blood circulation and promote metabolism.
3. Transcutaneous electrical nerve stimulation or intermediate frequency interference wave: pain relief, promote circulation and lymphatic reflux to eliminate edema.
4. Ultrasonic or low frequency laser: provide deep tissue hyperthermia, have relief effects on various muscle spasms and pain, suitable for promoting relief of various inflammatory reactions, and have a more relaxing effect on soft tissues.
5. Stretching exercise: It can restore the function of skeletal muscle after exercise.
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Notes on daily life:
1. Observe the step-by-step principle in training intensity and duration.2. At the initial stage of training, avoid movements that contain a large amount of eccentric contractions.
3. Muscle soreness is mostly caused by muscle injury. If you experience muscle soreness after exercise, it is best to rest for one or two days.
How to relieve thigh muscle pain?
There is a doctor ... Your condition is called delayed muscle soreness, or fatigue after muscle exercise. It is usually caused by excessive exercise or less exercise at ordinary times. It will last for more days. It is recommended use a hot compress to quickly relieve it. If there is no hot compress around you, you can use massage oil to relieve it. Or use an electric hair dryer to blow the hot air in the muscle sore area, and the pain will quickly disappear.How to relieve muscle pain in the thigh?
Muscle strain is a common sports injury, which is more common in insufficient warm-up activities, and when entering sports quickly, it is mostly because the muscle movement is not coordinated during the activity, which leads to muscle pulling Injury. After the strain, the main symptoms are local swelling, tenderness, and limited activity. Some patients may have local bruise. After a muscle strain, the activity should be limited to a local cold compress in order to contract blood vessels and reduce local exudation. Prevent swelling from aggravating and relieve pain symptoms. After 48 hours, you can apply local hot compresses, physiotherapy, and oral drugs to improve the local circulation and promote tissue repair. Local repair and healing of muscle strains takes more than 3 weeks, so the lower limbs The braking time is at least 3 weeks.Continue Reading
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