Some people experience muscle soreness due to exercise or physical labor, which is usually caused by muscle strain. Some people may also feel fatigue. In such cases, we can use various methods to improve the situation, such as massage, cold compresses, and heat compresses. It is important to avoid strenuous exercise and strike a balance between work and rest to prevent overexertion. Let's take a look at some quick ways to relieve muscle soreness and fatigue.
Firstly, applying cold compresses immediately after heavy weight training can help reduce muscle soreness. This involves using an ice pack to apply cold compresses to the targeted muscles for 10 to 15 minutes. Make sure to place a layer of clothing or a towel between the ice pack and the skin to prevent frostbite. Alternatively, taking a cold shower can also help. National weightlifting teams even have special ice rooms where athletes can enter after training to accelerate recovery.
Secondly, nutritional supplementation is crucial. Consuming a large amount of carbohydrates within two hours after training can help restore muscle glycogen levels. Therefore, it is recommended to eat a meal within this time frame. For general fitness training, it is not necessary to take supplements. Instead, focus on timely carbohydrate intake, eating plenty of fruits and vegetables, and supplementing with protein.
Thirdly, stretching exercises can be helpful. Stretching the sore muscles 12 hours after training or during other training sessions the next day can aid in recovery.
Fourthly, lactic acid removal training can be performed to eliminate excess lactic acid from the muscles. This type of training should be done 24 to 48 hours after exercise, when the muscles are still sore. The principle behind lactic acid removal training is to use slow and controlled muscle movements to increase blood circulation in the painful areas, especially in the deep muscle tissue. This helps to remove lactic acid buildup in the leg muscles, ultimately reducing pain and accelerating recovery.
Fifthly, it is important to avoid immediate massage on the target muscles and soft tissues after training. This is because, like immediate heat application, immediate massage can increase microstructural damage to the muscles, leading to slower recovery.
Lastly, heat compresses can be applied 72 hours after training. By this time, the microstructural damage to the muscles has usually healed. With the combination of previous methods such as cold compresses, stretching, lactic acid removal training, and nutritional supplementation, muscle soreness should dissipate for most people. However, for those who are inactive or have poor lactic acid tolerance, heat compresses can be used to accelerate blood flow and remove residual lactic acid and other metabolites from the healed tissue. This brings nutrient-rich and oxygenated blood to the target muscles, providing more nourishment for their recovery.
