After the movement of muscle ache to ease

Usually don''t exercise regularly, in comparison, local acuteness exercise muscles sometimes produces ache phenomenon, the reasons of this phenomenon, usually think and muscle internal energy metabolism.

Muscle ache is normal physiology. People often in power training or a not too orientation (or large amount of new sports exercise, can produce muscle pain and discomfort. While these symptoms at rest after period of time will disappear naturally, when the same again, muscle pain symptoms will significantly reduce or not.

Many people attending the discovery after exercise, muscle ache is often appear immediately after exercise, but in the second or third day, 2-3 days only gradually. If, muscle ache is due to the motion of lactic acid, so, should be accumulated in sports or sport immediately after the peak, can appear in later? This is what causes muscle ache? How should reduce or prevent?

This generally in 24 hours after exercise the muscle soreness in motion is called on medicine &; quot Doms disease and quot; . Exercise after 24-72 hours, sore peak 5-7 days of pain disappeared basically. Except pain, muscle spasm, light only pressure, pain, muscle swelling. After intense campaign in any skeletal muscles can occur doms, especially after a long run more. Long-distance runner can appear the hips, large and small leg front leg muscles and stretch back pain in the flexor muscles and tendons distal joint symptoms manifest. In the hot summer, except for JiLiang movement after muscle pain, but also can appear dehydration, low calcium, low protein and other symptoms. The exact cause of the muscle ache still not completely clear.

Most people think, muscle overuse can cause muscle pain,

The reason for

1, muscle tension and elastic increase sharply, can cause the rational composition muscle injury.

2 and metabolism increases, the toxicity of metabolic waste.

3, muscle of neuromodulation changes that occur while painful muscle spasm.

How should prevent?

1, reasonable arrangement to exercise. After a period of time after the exercise, the exercise, the muscle pain symptoms appear less. Performance and specificity. Such as downhill after a period of exercise can reduce the muscle soreness downhill exercise.

2, the local temperature and inunction drugs. After the exercise with tepid blisters washing can relieve muscle ache. Local inunction paste or oil, according to MaCaJi can alleviate pain.

3 and drafting of motion can reduce the muscle ache. Drafting muscles can accelerate the muscle relaxation and antagonist muscle tension, helps ease muscle recovery. This practice is to prevent muscle drafting the exercise to lay the foundation.

4 and when to do exercise and activities. Prepare activities done sufficient and reasonable doing exercise can help prevent or reduce muscle soreness.

5 and appropriate use of the structure of protein, maintain muscle nutrition supplements, such as a chain of amino acids, can alleviate symptoms glutamine, promoting recovery.

In addition to

Sufficient sleep

Sleep is the key to eliminate fatigue strength. The sports day should guarantee 8 9 hours of sleep, make the body is completely relaxed state.

massage

By massage, can not only promote the cerebral cortex and inhibition caused by fatigue, adjust nerve disorder, still can promote blood circulation, strengthen local blood supply, eliminate fatigue. Massage with bear, rub alternate press, buckle etc, massage can be in after the movement before he goes to bed at night or on.

Sorting movement

After strenuous exercise can affect oxygen abruptly stopping, complement and venous return, lower blood pressure, cause adverse reactions. Therefore, the movement should be done after finishing movement, slow, relax, make the body.

Warm bath

Have stimulate blood-vessel outspread, promote metabolism and blood circulation, eliminate fatigue. Warm bath temperature should be in 40 degrees Celsius, 15-20 minutes each.

Drug therapy

Using vitamin or natural medicine, effectively adjust human physiology, accelerate metabolism, energy, reduce tissue oxygen consumption, improve blood circulation, add muscle nutrition. At present, the commonly used medicine has vitamin b1, b12, vitamin c, e, astragalus membranaceus, five plus: ginseng, cordyceps and pollen, etc.

Arrange meal

Fatigue should pay attention to the energy and vitamin supplement, especially the sugar, vitamin c and b1, usually eat nutritious and easy to digest food, eat fresh vegetable and fruit.