After muscle soreness occurs, you can take stretching exercise, applying ointment, ice compress, warm bath, sauna and other ways to relieve the pain.
1. scientifically arrange the exercise load according to different physique and health conditions, and don't try to be brave;
2. When exercising, try to avoid focusing on a certain part of the body for a long time to avoid local muscle overload;
3. Be prepared before exercise, and pay attention to the local muscles that will be fully practiced;
4. Pay attention to the whole body relaxation exercises and muscle stretching exercises after exercise.
In addition, don't rush to the bathroom to take a bath after exercise, which will easily affect the blood circulation of the body and increase the burden on the heart. Especially steam bath and sauna bath, it is easy to cause dizziness, nausea and even heart failure when used immediately after training. Therefore, do some simple relaxation and stretching exercises after exercise, and be sure to wait until the heart rate is below 120 times per minute for 5- 10 minutes, and then take a shower.
Hot compress: soak the towel with hot water and apply it to the sore muscles. Replace it immediately when there is no heat sensation. Apply 15 minutes or more each time, 2-3 times a day. Hot compress can dilate the blood vessels of sore muscles, improve blood circulation, relieve muscle spasm, and is beneficial to the regeneration and repair of damaged tissues.
Electrotherapy: electrical stimulation therapy and intermittent current therapy are often used.
In fact, there are many ways to relax muscles. In addition to the above, if you want to prevent muscle soreness, I suggest you exercise regularly, because people who are often sore are people who seldom exercise. Accustomed to it, muscle aches rarely appear.