Pay attention to 6 aspects to prevent muscle soreness

 

Pay attention to 6 aspects to prevent muscle soreness

Less use or training of muscles, sudden intense or excessive repetitive activities can easily cause delayed muscle soreness. If there is muscle soreness, rest and physical therapy should be taken, and excessive activity should not be carried out. Before exercise, pay attention to the following 6 aspects to prevent muscle soreness.

1. Suitable for yourself

According to different physiques and different health conditions, scientifically arrange muscle exercise load. Don’t rush to achieve a certain effect, and gradually let the body adapt to the feeling of exercise, so as to avoid muscle strain and other sports injuries.

2. Disperse exercise

When exercising, try to avoid concentrating on a certain part of the body for a long time, so as not to overload the local muscles. Exercise different positions of the body to achieve balanced exercises.

3. Targeted warm-up

During the preparatory exercise, pay attention to more fully active the local muscles that will be loaded during the exercise, so as to wake up the muscles in that part and make them fully prepared.

4. Pay attention to stretching exercises

In addition to general relaxation exercises, 　　 finishing exercises should also focus on muscle stretching exercises, which can help prevent local muscle fiber spasms.

5. Vitamin C supplementation

Oral vitamin C can promote the synthesis of collagen in connective tissues, help accelerate the repair of damaged tissues and relieve soreness. People who regularly participate in sports need vitamin supplements more than ordinary people. This is because a sufficient supply of vitamins can not only improve the effect of exercise and prevent sports diseases, but also enable the muscles to be fully recovered and rested.

6. ​​Relieve existing soreness

Perform static stretching exercises on the sore parts, keep the stretched state for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching and stretching exercises several times a day can help relieve muscle cramps.