What Should I Do with Sore Thigh Muscles After Intense Exercise?

Update Date: 2024-05-17 Source: Network

Sports is a behavior that can effectively improve one's physical fitness, and there are many people who enjoy exercising in their daily lives. However, some individuals may overexert themselves or engage in intense physical activities, which can lead to soreness in the thigh muscles. This soreness can not only affect one's ability to move but also impact their physical and mental well-being.

So, what should you do if you experience thigh muscle soreness after intense exercise?

1. Perform static stretching after exercise. It is crucial to stretch your entire body after exercise, focusing on the major muscle groups such as the thighs (front, back, inner, and outer), calves (front and back), hips (front and back), torso (upper back, lower back, chest, and abdomen), shoulders, and neck. Each stretch should be maintained for 20-30 seconds, and it is recommended to perform at least two cycles. Static stretching can help relax the muscles and aid in the recovery of spasmed muscles.

2. Apply ice or take a cold water bath. As exercise can damage the microstructure of muscles, hot water baths can accelerate blood circulation in the injured muscles, potentially worsening the damage. Therefore, soreness is often more severe the day after a hot water bath compared to a cold water bath. Additionally, hot water baths can increase fatigue and even lower blood sugar levels. In contrast, applying ice or taking a cold water bath can constrict the capillaries in the damaged muscles, preventing further damage to the muscle microstructure caused by exercise. Cold therapy also has analgesic effects.

3. Perform a relaxing massage. Massage is an effective way to eliminate fatigue after exercise. It is recommended to perform a massage 20 minutes after exercise or before bedtime. Start with gentle pressure and gradually transition to kneading, pressing, and tapping, accompanied by local shaking. It is important to start the massage from the limbs and gradually move towards the torso. Additionally, performing stretching exercises for 10 minutes after muscle-strengthening activities can help eliminate muscle tension.