Lactic acid accumulation and muscle soreness after exercise can be relieved by doing this

　　After strenuous exercise, human muscles are prone to soreness. So, how to relieve muscle soreness after exercise?

　　Causes of muscle soreness after exercise

　　exercise And exercise requires energy. If the energy comes from aerobic metabolism in cells, it is aerobic exercise.； But if the energy comes from anaerobic glycolysis, it is anaerobic exercise. During aerobic exercise Grape Sugar is metabolized to produce water and carbon dioxide, which can be excreted through breathing； During anaerobic exercise, glucose fermentation produces a large amount of lactic acid and other intermediate metabolites, which cannot be eliminated through breathing, resulting in lactic acid accumulation. Excessive lactic acid stimulates the muscles to increase osmotic pressure, causing the muscle tissue to absorb more water, causing local swelling, which will cause muscle soreness.

　　Lactic acid accumulation generally occurs in people who lack exercise, or when muscles that lack exercise are suddenly exercised to a certain intensity. Many people also have deep experience in this regard. Every time they start playing badminton again after a period of time, their thigh and buttock muscles will be extremely sore on the second to third day, because the thighs and buttocks are less frequently exercised with equipment compared to other parts.

　　As the frequency of fitness exercises increases, the accumulation of lactic acid after exercise will become less and less severe. Therefore, you should maintain a good habit of exercising.

　　How to relieve muscle soreness after exercise

　　1. Ice compress or cold bath to relieve muscle soreness

　　Due to the destruction of muscle microstructure after training, hot water baths will accelerate blood circulation in injured muscles, thereby aggravating the destruction of muscle microstructures. Therefore, the soreness will be heavier the day after a hot water bath than the day after a cold water bath. It will also increase people's fatigue and even lower blood sugar. Ice packs or cold water baths shrink the capillaries in the damaged muscles, so that the damage to the microstructure of the muscles caused during training will not continue to expand. ； At the same time, cold compress also has a painful effect.

　　2. Replenish energy and relieve muscle soreness

　　Drinking water after a run is enough to replenish the fluids lost by the body, while drinking sports drinks is more helpful for the body's recovery. Secondly, don’t wait too long before eating after a long or fast run. Studies have shown that muscles can most easily repair glycogen within 30 minutes after exercise. That is, you should eat more alkaline foods during this time, such as fruits, vegetables, soy products, etc., to maintain the basic balance of pH in the body and eliminate fatigue caused by exercise as soon as possible. It can minimize muscle stiffness or soreness.

　　3. Relax and relieve muscle soreness after exercise

　　After exercise, you can lie on a sponge mat or rattan mat to rest for a while. When lying down, your feet should be placed slightly higher than your head, or at the same level as your head. Never lie on the ground where there is moisture. After resting for a while, you can do headstand or handstand against the wall for 3-10 seconds. You can do it several times to help blood from the lower limbs return to the heart. Then shake the limbs, first shaking and slapping the thighs or upper arms, and then shaking the calves or forearms.

　　4. Massage method to relieve muscle soreness

　　The first is to shake the limbs, mainly to relax the elbow, knee joints and limb muscle groups.； Commonly used acupuncture points on the upper limbs include Qianli, Quchi, Shouwuli, Juyue needling points, etc., which can relieve the soreness and swelling of the arms and elbows, as well as various discomfort symptoms caused by exercise such as shoulder and arm pain, neck spasm, etc. Commonly used acupuncture points on the lower limbs include Chengfu, Weiyang, Chengshan, Kunlun, Zusanli and other points, which can relieve pain in the lumbosacral buttocks and femurs, contracture pain in the legs and feet, tightness in the waist and legs, pain in the neck and neck, etc. low back pain , knee and shin pain and other symptoms. When kneading and tapping, push and massage the big muscles first, then the small muscles, and then push and rub one side, then the other side. In this way, massage each other's whole body. The combination of several techniques can have a good relaxing effect and quick recovery. It also has health care effects on the internal organs of the human body.

　　Foods to relieve muscle soreness

　　1. Fish: Fish is rich in anti-inflammatory omega-3 fatty acids and is also rich in protein. Not only can it relieve muscle soreness, but it can also promote muscle and strength growth. It is a very good choice to add fish such as salmon to the main meal after training (eat 30-45 minutes after training).

　　2. Walnuts: Walnuts are rich in omega-3 fatty acids, which can effectively fight inflammation! In addition to walnuts, many seed foods are also high-quality sources of omega-3 fatty acids, such as flaxseeds, chia seeds, etc. It should be noted that these foods are high in calories, so just eat a handful every day!

　　3. Sweet potato: Sweet potatoes are a medium GI food and are rich in starch. In the post-training meal, eating sweet potatoes as a staple food can quickly replenish glycogen. In addition, sweet potatoes are also rich in the powerful antioxidant vitamin C, which can effectively fight free radicals!

　　4. Cherry juice: As long as there are food recommendations for post-exercise recovery, the cherry is almost always there.

　　Cherries are rich in antioxidants, especially a type of phytonutrient called anthocyanins, which are very beneficial to the human body. Cherry itself is a very good anti-fatigue food, and cherry juice is more conducive to human body absorption. (Reference website: Healthy Way Network)