How to reduce muscle soreness?


It is very powerful for a person to insist on fitness, why are so many people unable to persevere? A lot of people can't keep up because of laziness. Another cause is delayed onset muscle soreness after exercise, which generally occurs after the first exercise Appears around 24 hours, then peaks at 48-72 hours.

Why are muscles sore

So, what causes this muscle soreness? Many friends with sore muscles after training may have been told by "kind-hearted people": "You are so sore after training because you didn't stretch well before and after training, and it doesn't hurt so much when you stretch well!" Really Is that so? Today we will talk about whether stretching can effectively improve, relieve and prevent muscle soreness.

Is soreness the accumulation of lactic acid

To talk about the relationship between delayed onset muscle soreness and post-exercise stretching, we must first explain delayed onset soreness. Almost all trainers or experts say that delayed onset muscle soreness is lactic acid buildup. In fact, this is not the case. Lactic acid builds up after exercise, re-enters the metabolic cycle within tens of minutes, and does not accumulate until 24 hours later. This delayed soreness is usually accompanied by muscle contractions. In fact, experts have put forward theories about "free radical damage", "muscle cramps", "inflammation", "ion overload" and many other theories about delayed-onset soreness after exercise. So far, none of them have been effectively proven.

Does stretching help with muscle soreness

I believe you must have heard a trainer teach you to stretch after weight training. In fact, most studies show that stretching can spread edema in injured muscle tissue and reduce tendon tension. This separates damaged muscles and improves blood circulation. But it has little effect on relieving muscle soreness and can only speed up muscle recovery. The study showed that neither serum creatine kinase levels nor the subjects' subjective pain perception combined with post-exercise stretching were significantly different. Stretching before exercise is also incorrect, and even studies have shown that static stretching before exercise can cause post-exercise serum creatine kinase levels to rise by as much as 62%, which represents an increase in muscle damage, which can make muscles feel more sore.

How to reduce muscle soreness

First of all, we try not to stretch before exercise, but choose to jog or use light weight resistance exercise to fully warm up for 5 minutes. People who do not practice for a long time do not need to stretch after exercise, so as not to tear the congested muscle tissue, so as not to increase the pain level; if you are a person who exercises regularly, you can increase the content of stretching after training, which is good for muscles. Increase and avoid muscle soreness. Then, if you have symptoms of soreness, you should also insist on doing some small amounts of exercise to speed up the relief of soreness. At the same time, you should also pay more attention to your diet, supplement protein, and help muscles recover.