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How to adjust the muscle aches and pains after running
vice director of Department of orthopedics, Huai'an Second People's Hospital, director of joint surgery Tang Jinshan:
is usually finished with a muscle sore sensation after 12~48 hours. The feeling of pain is more obvious without the first training of the exercise habit. The scientific name for this pain is delayed onset muscle soreness, which is due to the fact that muscles are not able to adapt to new exercise intensity, lactic acid accumulation and muscle microstructure damage. Generally speaking, only a few days of rest can be relieved.
so, how do you relieve muscle pain in a short period of time?
first, aerobic activity. After running, do not stop at once to rest and take a slow activity, such as jogging about 10~20 minutes, and release the lactic acid from the exercise. After running, it is necessary to stretch the whole body, which can accelerate the relaxation of the muscles and help the recovery of spasmodic muscles.
second, can be ice compress or cold water bath. After training, the fine structure of muscle is destroyed. Hot water bath will accelerate the blood circulation of injured muscles and aggravate symptoms. Therefore, second days, after hot water bath, it will feel more severe than cold water bath, and it will also increase fatigue and even reduce blood sugar. Ice compress or cold bath can shrink the capillaries of damaged muscles, so that the damage of muscle microstructure will not continue to expand, while cold compresses also exert pains.
in addition, usually in the gym to play more muscle, make muscle is more powerful, so it can relieve the discomfort caused by long time running, muscle soreness will naturally stay away from.
however, if there is a muscle pain phenomenon, it should be rest and heat treatment, should not be excessive activity, otherwise more serious injury. If the body aches for more than a week after running, it can't be processed by rest, ice compress, massage and other self care, or other symptoms that can't be explained after running, so they should be treated in time. (Guo Jing, reporter of the Huaihai Evening News)
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