Muscle soreness after exercise

Why muscle soreness after exercise?
Sports medicine on the movement of muscle soreness generally divided into two kinds: one kind is pain appeared immediately after exercise, but its disappear too fast, this is called acute muscle soreness.Another kind is appeared after hours or overnight after motion, accompanied by the tired weakness, can appear even muscle spasms, stiffness and other symptoms.The muscle pain disappeared slowly, often 3 ~ 4 days after 6 ~ 7 days to fully recover, even this kind of symptom is called delayed onset muscle soreness or fatigue after exercise.

 Acute muscle soreness is generally explained by lactic acid accumulation "muscle movements is like a machine needs energy supply. However the energy needed to power a muscle is not electrical energy and thermal energy, but by the body that releases energy material such as sugar and fat oxidation of chemical energy."In the case of sufficient oxygen, such as the body is resting state, the muscle of sugars directly decomposed into carbon dioxide and water release a lot of energy.But the human body when acuteness activity, skeletal muscle need a large amount of energy, even as breathing exercises and blood circulation is greatly strengthened, but still can't meet the demand of the muscle tissue of oxygen, causing muscles in a temporary state of oxygen and decomposition of sugar in the case of oxygen to produce a large amount of lactic acid, these lactic acid accumulation in muscle stimulate nerve endings, and reflective cause muscle soreness.Lactic acid is a kind of hypertonic solution at the same time, he will absorb a large number of moisture accumulation in the muscles, causing muscle swelling, this also is the important reason of muscle soreness.But after the movement part accumulation in muscle lactic acid by oxidation, another part of the blood spread, so the muscle ache also disappear.

Delayed onset muscle soreness, or chronic muscle soreness.The cause of delayed onset muscle soreness is complicated including muscle acid injuries and muscle spasm.Hoff said muscle injuries in 1902.Suddenly he thought lack exercise the muscles of the big strength long, physical activity can lead to injury.Actually, muscle damage and non-standard movement of people has a lot to do.H. hoppe, points out that not every form of muscle contraction will often lead to muscle cell injury and lead to muscle pain.Muscle only when the centrifugal or isometric contraction pain is produced, and centripetal contraction in muscle, even if the work to exhaustion also won't appear the phenomenon of muscle pain, the reason is that when doing centrifugal contraction of muscle fiber is more vulnerable to injury.This notion and people's practical experience, that is, when the work is given priority to with centripetal contraction of muscle, as long as the correct technical action won't produce muscle pain is consistent.Well-trained bicycle and swimming athletes even in training to exhaustion, also won't appear muscle pain.But the movement control in the general population, because the time is too long, intermittent motion body function can't adapt to, or movement form doing work is not standard, they often can appear the phenomenon of muscle soreness.This means that the movement in the form of doing work is not standard will inevitably lead to muscle soreness.

 
Muscle soreness after exercise?
rest
Rest can reduce the phenomenon of muscle soreness, and can promote the blood circulation, slowly can accelerate the metabolites of exclusion, and nutrition can eliminate muscle soreness parts supply and repair, has returned to normal.
Stretching exercises
Drafting of static stretching muscle can accelerate muscle relaxation and antagonist muscle relief, help to cramping muscle recovery.For sore local static stretching exercises, to keep stretching for 2 minutes, then rest for 1 minute, repeated, do this several times a day stretching exercises can help relieve spasm.

Pat massage
For local massage sore, relax the muscles, promote blood circulation of muscles, help damage repair and spasm., of course, also can undertake ego relaxation therapy, general is given priority to with nape, limbs, head and chest is complementary, specific method is:
1. Beat back, his hands into fists, light hammer on shoulder and waist.Flap flap can also use the bar, in turn, alternating in areas such as the shoulders, back, waist and lower extremities.Flap, pay attention to the appropriate light back, leg can be overweight.
2. The massage legs: from top to bottom in front of the thigh inside and anterolateral massage repeatedly.
3. Shake your legs: standing or sitting position, the leg muscles relax and jitter, at the same time for the up and down or so of the ankle joint ring.
Pushed the glabella, 4 points with both hands thumb cong yintang point (the brows) to push around points to the temples, repeatedly 8 ~ 10 times, each time a pause between 5 ~ 10 seconds, and then five fingers apart, push by the forehead hair brush to hundred will point 5 ~ 6 times, repeatedly for 30 times, each time interval of 5 ~ 10 seconds.
5. According to knead chest: from the top down, in turn, the chest, repeated 20 times;And from left to right circular knead abdomen, do 20 times repeatedly, can get satisfactory effect.

Hot compress
Heat is one of the most effective way, to local muscle soreness of hot compress, can promote blood circulation, improve metabolism, accelerate muscle pain relief and recovery, especially with slight stretching or massage, will be more can accelerate the elimination of delayed onset muscle soreness, it returned to normal.

warm-up
Warm-up exercises to make sufficient preparations before activities, like low intensity aerobic exercise, weight training, or low load will be able to relax the muscle activity areas of the joint, accelerate blood circulation, and will properly stretching muscle group.
Step by step
Movement of the load and the movement of the time to adopt the way of gradual increase gradually, not more than personal ability range.Avoid annulare contraction in not familiar with or not often engaged in sports, especially when engaged in repeated centrifugal muscle contractions, are more likely to happen the phenomenon of muscle soreness, so should avoid annulare contraction movement.

Relaxation exercises
Engaged in the relaxation exercise after strenuous exercise is very important, especially with activity area stretching, promotes circulation, may help slow or even avoid the occurrence of muscle soreness.In the regular exercise insist for a long time, and there are regular, such not only can exercise the body, still can improve body resistance, reduce the occurrence of muscle soreness.