Muscle soreness and self-treatment after exercise
Sports medicine divides muscle aches caused by exercise into two types.
The most prominent feature of modern people is insufficient exercise, and the most prominent symptom after exercise (or labor) may be muscle soreness. I believe you have also experienced this.
Lao Liu recently planned to take part in the senior-level group event of the unit games—ball-driving. Although he only ran a hundred meters, in order to get a good result, he practiced repeatedly throughout the day.
The next day, he felt aching body, and his legs hurt a lot when he went up and down the stairs. He suspected that his muscles or ligaments were strained, and it was only at the hospital that he knew that the muscles were sore.
What is muscle soreness? In sports medicine, muscle soreness caused by exercise is divided into two types: one is that the pain appears immediately after exercise, but it disappears quickly, this is called acute muscle soreness.
The other is after hours or overnight after exercise, accompanied by fatigue and fatigue, and even muscle cramps, stiffness and other symptoms.
This muscle pain disappears slowly, often 3?
4 days or even 6?
Full recovery can be achieved after 7 days. This condition is called continuous muscle soreness or fatigue after exercise.
The muscle sore we often say refers to the latter, delayed muscle soreness.
There is a clear difference between muscle soreness and strain.
In fact, muscle soreness is a normal, positive physiological manifestation.
People often have significant muscle soreness and discomfort after strength training or an exercise that is not well adapted (excessive exercise or new sports, etc.).
And these symptoms disappear naturally after rest, and muscle soreness symptoms will be significantly reduced or not produced when the same exercise is performed again.
The muscle strain caused by exercise is different. A muscle or ligament strain can cause a large area of pathological changes in skeletal muscle, such as cell mutation, cell necrosis, etc., and even affect continued exercise or training.s consequence.
Self-identification of strain and muscle soreness Muscle and ligament strains can suddenly appear due to a traumatic action, while muscle soreness is gradually aggravated.
There is a way to distinguish between the two: muscle soreness can be relieved by traction, and if it is a sports injury, traction reduces the pain.
In short, the nature of muscle soreness and muscle (or ligament) injury after exercise is completely different.
Muscle soreness can be relieved by rest, stretching, massage, etc.
Injuries to muscles (or ligaments) must be resolved by medical means.
Why muscles are sore? The mechanism of muscle soreness is more complicated, mainly including the following aspects: lactic acid accumulation.
Muscle contraction fracture.
Muscle fiber or connective tissue damage.
Changes in osmotic pressure between tissues or acute inflammation can also cause muscle soreness.
Tips on how lactic acid is produced. Human movement requires energy. If energy comes from aerobic metabolism in cells, it is aerobic exercise; but if energy comes from anaerobic fermentation, it is anaerobic exercise.
During aerobic exercise, glucose and carbon dioxide are generated after glucose metabolism, which can be easily excreted from the body through breathing, and is not harmful to the human body.
During anaerobic exercise, glucose digestion produces a large number of intermediate metabolites such as lactic acid, which cannot be eliminated through respiration, forming a lactic acid accumulation.
Self-treatment of muscle soreness Rest and rest can reduce the phenomenon of muscle soreness, quickly and slowly promote blood circulation, can accelerate the elimination of metabolites, and can eliminate the nutritional supplement and repair of muscle soreness parts, so that it returns to normal.
Static contraction and stretching of muscles can accelerate muscle relaxation and correct anti-muscle relief and help prevent muscle recovery.
Perform static stretch exercises on the sore area, keep the length for 2 minutes, then take a rest for 1 minute, and repeat it. Doing this exercise once a day will help stop spasm.
The pat massage massages the sore parts, relaxes the muscles, promotes blood circulation of the muscles, and helps to repair the damage and prevent complications.
Of course, self-relaxation treatment can also be carried out. Generally, the neck and back, limbs are the main, and the head and chest and abdomen are supplemented. The specific method is: thumping the back: holding both hands into empty fists, and gently rubbing the back and waist.
You can also use the tap stick to tap the shoulders, back, waist and lower limbs in turn.
When slap, pay attention to the back should be light, lower limbs can be heavy.
Massage the leg: Repeat the massage from the top to the bottom of the thigh’s forelimbs and fore lateral.
Distal legs: Standing or sitting, leg muscles are relaxed and vertical, and at the same time, the joints can be moved up, down, left, and right.
Pushing Yintang separately: Use your two thumbs to push left and right from Yintang acupoint (eyebrow center) to the temple. Repeat 8?10 times, 5 pauses between each time?
10 seconds, then five fingers separated, rubbing from the forehead hairline to Baihui point 5?
6 times, repeated 30 times, 5?
Press the chest and abdomen: Press the front chest from top to bottom, and repeat it 20 times; and rub the abdomen from left to right, and do it 20 times.
Hot compresses are the most effective method. Applying hot compresses to sore local muscles can promote blood circulation, improve metabolism, and accelerate the relief and recovery of muscle soreness. Especially when combined with light contraction exercises or massage, it will accelerate the elimination of repetitiveness.Muscle soreness, causing it to return to normal.