What should I do if my muscles are sore after exercise? Prevention is the key, stretching is the key

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

　　1. Why do muscle soreness occur after exercise

　　I believe that many people have experienced this distress. After long-distance running or squatting, there will be pain in the thigh or calf, which is very uncomfortable. So why does this phenomenon occur after exercise? This is because during exercise, our body will produce lactic acid due to the movement of muscles, and the discharge of lactic acid is not simple, it must be discharged through reasonable stretching exercises.

　　For the human body, lactic acid is not a good thing. It can not only cause the appearance of soreness, but also cause the body’s exercise capacity to decline, muscle stiffness and other hazards. Therefore, everyone must take precautions in advance and expel it in time after the accumulation of lactic acid. .

　　2. What to do with muscle soreness after exercise

　　We have already said before, what should I do if my muscles are sore after exercise? Prevention is the key, stretching is the key. In other words, before exercising, we must take preventive measures, such as adequate preparations. Proper preparation for exercise can make the body quickly adapt to the exercise environment, avoid some discomforts in the body, and the body can exercise better, and the amount of acid products produced is also reduced.

　　Secondly, it is necessary to carry out appropriate stretching exercises, which is the most important thing. Since stretching is so important, how to stretch after exercise has become the focus.

　　1. Calf stretch

　　First, our body is in a lunge posture, and then the forefoot of the front leg is lifted. At this time, our calf muscles can feel the stretch. Keep the movement for about 30 seconds. Change the legs and perform 2 to 3 times on each leg.

　　2. Thigh stretch

　　Thigh stretch, mainly for the quadriceps. First we stand on the ground, then bend one leg, stretch the calf back, grab the ankle and pull back. At this time, we can feel the stretch on the front side of the thigh. It lasts for 20 to 30 seconds, and the left and right legs alternate.

　　3. Back stretch

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

　　In addition to stretching, you should also massage the main muscles, which can accelerate the decomposition of lactic acid. Under normal circumstances, we mainly use kneading to massage the main muscles from top to bottom. At the same time, it can also Perform proper pats. Muscle soreness after exercise is basically due to our lack of stretching. Through the above-mentioned stretching methods, I believe that everyone can well eliminate soreness.

　　Conclusion: What to do with muscle soreness after exercise? Prevention is the key, but stretching is the key. Before exercise, necessary preparation activities must be carried out. After exercise, we also need to stretch key parts such as thighs, calves, back, etc., so that we can feel more relaxed, and it can also effectively prevent the appearance of soreness. I hope this article can help you. What other methods do you think can quickly eliminate fatigue? Feel free to comment below.