If you are a sports enthusiast, you will find that one problem is sometimes muscle soreness after exercise! Especially after some high-intensity exercise, the phenomenon of muscle soreness is very obvious, so what should I do if there is muscle soreness after exercise? In fact, if you want to avoid soreness, prevention is the key, and stretching is the key.

Why do muscle soreness occur after exercise?

I believe many people have experienced this distress. After a long run, after squatting, the muscles in the thigh or calf will be sore and uncomfortable. So why does muscle soreness occur after exercise? This is because during exercise, our body will produce lactic acid due to muscle movement, and the decomposition of lactic acid is not simple and must be decomposed through reasonable stretching exercises.

Lactic acid is not a good thing for the human body. Not only does it lead to the appearance of muscle soreness, but it can also lead to decreased exercise capacity and muscle stiffness. Therefore, everyone must take precautions in advance, and discharge lactic acid in time after accumulation.

What to do with muscle soreness after exercise

As I said before, what should I do if my muscles are sore after exercise? Prevention is the key, and stretching is the focus. That said, be sure to take precautions before exercising, such as being fully prepared for the event. Proper preparatory exercise can make the body quickly adapt to the exercise environment, avoid some discomfort in the body, the human body can exercise better, and the amount of acid products produced is also reduced.

In addition, do proper stretching exercises, which is the most important. Since stretching is so important, how to stretch after exercise becomes the focus.

1. Calf stretch

First, our body is in a lunge position, then the forefoot of the front leg is raised. At this time, our calf muscles can feel the stretch, keep moving for about 30s, switch legs, and do 2 to 3 times for each leg.

2. Thigh stretch

The thigh stretch primarily targets the quadriceps. We first stand on the ground, then bend one leg, stretch the calf back, grab the ankle with the hand and pull it back. At this time, we can feel the stretch on the front of the thigh for 20~30s, alternating between the left and right legs.

3. Back stretch

When doing back stretching, you can find an object about 1 meter high, then put your hands on the object, bend down and press down, when the lower back feels stretched, stay for a few seconds, and then recover.

In addition to stretching, we also need to massage the main muscles of movement, which can speed up the breakdown of lactic acid. Generally speaking, we mainly use the kneading method to massage the main muscles from top to bottom. Do proper slapping. Muscle soreness after exercise is basically due to our lack of stretching. Through the above stretching methods, I believe that everyone can eliminate soreness very well.

Summary: What should I do if my muscles are sore after exercise? Prevention and stretching are the keys. Before exercising, the necessary preparatory activities must be carried out. After exercising, stretch your thighs, calves, back and other key parts to make yourself feel more relaxed and effectively prevent muscle soreness.