Feeling sore all over after exercise? 10 points for effective relief

After a high-intensity exercise class or weight training, you may feel sore muscles as if you were run over by a truck when you wake up the next day and in the following days, which may disrupt your original exercise plan and even require you to rest for several days before you can get back into exercise. Fortunately, the common "delayed onset soreness" after exercise can be relieved through proper means. Let's take a look at what you can do before and after your next exercise:

Point 1: Drinking a cup of caffeinated tea or coffee before exercise can help increase muscle energy and relieve soreness after exercise.

Tip 2: Before exercising, eat a low-fat, high-carbohydrate snack and a small amount of protein.

Point 3: Warm up thoroughly through appropriate cardiopulmonary exercise or dynamic stretching to prepare your muscles and joints for exercise.

Point 4: During exercise, do not stand still when resting between sets. Keep your body moving by taking slow and steady steps so that fresh blood can flow to the muscles that need repair.

Point 5: When exercising, it is important to keep your body hydrated. You can replenish the right amount of water in 15-minute intervals.

Point 6: If you sweat a lot, you must replenish the lost electrolytes to maintain normal heartbeat, muscle contraction and nerve function, whether by drinking sports drinks or consuming electrolyte-rich foods.

Point 7: Stretching and rolling after exercise can relieve tension in the body and stimulate blood circulation.

Tip 8/ Eat a small snack immediately after exercise to help the body quickly replenish lost nutrients; chocolate milk or protein-rich snacks are good choices.

Point 9/ Use sports massage to increase body circulation and improve lactic acid accumulation.

Tip 10: Taking a cold shower immediately after exercise can help reduce muscle inflammation, or simply pour cold water and ice cubes into the bathtub to take an ice bath. This can help improve muscle soreness by up to 20%!

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