So sore the day after weight training! How to live with delayed onset muscle soreness?

How to recover from delayed onset muscle soreness?

Many people feel something is wrong all over their body the day after training, and they can’t tell whether it’s soreness or pain? In fact, "sour" and "pain" are two different things and need to be interpreted separately - pain is a point and soreness is a surface. For example, the tingling point of a strained thigh can be clearly pointed out with fingers or palms; and for "iron legs" after running, the muscles between the knee and the thigh will be sore when exerting force, and the range of feeling is from the upper edge of the patella to the hip bone. lower edge.

In addition, the "pain" caused by injury and the "pain" caused by acid appear at very different times. Acute injuries usually result in sudden discomfort after an activity, while delayed-onset soreness may not surface until up to 48 to 72 hours after exercise. If it is an acute sprain, strain, etc., you should immediately apply ice, apply pressure, and seek medical assistance; when delayed soreness comes to your door, how should you deal with it? The following will provide three methods to accelerate the relief of delayed onset muscle soreness for the reference of sports enthusiasts.

1. Stretch frequently: Improve blood circulation, promote metabolism, and accelerate body repair.

2. Adequate rest: Deep sleep for at least 3 hours, because in the third stage of the non-rapid eye movement period, the blood flow to the muscles increases, which can eliminate waste from the body as quickly as possible. In addition, avoid moderate and high-intensity aerobic exercise on the day or the next day after lower limb heavy training to prevent the training from being ineffective and slowing down the recovery progress.

3. Supplement BCAA: BCAA contains three important amino acids, which can replenish damaged muscle tissue and increase the recovery rate. The human body cannot synthesize BCAA on its own and must ingest it through diet. You can take BCAA supplements or eat more eggs, meat, fish, and dairy products.

How to live with delayed onset muscle soreness?

In recent years, weight training and fitness have become a trend. Many office workers will go to the gym to train after work, and even arrange a series of plans. However, delayed onset muscle soreness often becomes a hindrance, leaving people wondering whether they should continue training or how to adjust their schedule. Experts believe that delayed onset muscle soreness will occur after high-intensity training or competition, whether running, weight training, playing ball, swimming, flywheel, yoga, boxing, etc. "Reasonable intensity will produce a reasonable response. If the menu is expected to be of high intensity, The subsequent soreness reaction is obvious, which is actually a good thing.”

Weight training destroys muscle tissue and builds stronger muscles, which can cause soreness but also fatigue the body over time. When people find that they are no longer as sore as before, it means that the body has made progress and has adapted to such intensity, and can fine-tune the number of sets, reps and weight. How to strike a balance between training intensity and delayed onset muscle soreness? Here are some suggestions for reference:

1. Fully warm up: Walk briskly for 10 minutes before training. If the soreness disappears or is reduced by at least 70%, you can resume training.
2. Adjust the training schedule: For novices, you can practice upper limbs on Mondays, Wednesdays and Fridays; practice lower limbs on Tuesdays and Thursdays, staggering the training parts.
3. Arrange a periodic class schedule: train within a tolerable intensity range, and gradually increase the intensity as your physical fitness improves.

What should I do if I am always sore after exercising? Rejuvenate with 1 type of exercise and 2 types of food

Every time after exercising, many people will feel sore all over their body. This kind of exercise soreness can last for several days. In fact, you don’t have to endure it all the time. You can also solve this problem by supplementing nutrition.

Soreness after exercise

For people who have exercise habits, the soreness after exercise is mostly "delayed onset muscle soreness, DOMS", which usually occurs 24 hours after exercise, such as iron legs. What's special about it is that the sore area will feel "sore" to the point where you can't lift it, instead of being so painful that you can't lift it, so you can clearly know if it is. However, this kind of muscle soreness will reach its peak about 48 hours after exercise, and then it will gradually relieve itself. It will completely disappear in about a week, and the body will become stronger. But the soreness after exercise is really uncomfortable, and it is difficult to continue training, so of course we want to get over this sore feeling quickly, so there are still some good ways to help us get through it as soon as possible.

What to do when you’resore?

1. 30 minutes of "jogging": In fact, if your muscles are sore all over your body, it is best to go for a "jog". Because jogging is a good oxygen-activating exercise. Maintaining smooth breathing during running can provide sufficient oxygen to the whole body, metabolize the waste products produced by exercise in the body, or repair minor inflammation caused by poor posture. , and at the same time, stretch out the tight muscles through the activities of the hands and feet.​

2. Drink a cup of coffee: Before or after jogging, you can drink a cup of coffee. Caffeine is a central nervous system stimulant, which can stimulate the contraction ability of muscles and the response of reflex movements of the body, making the body less prone to soreness and adjusting the tight state to a state of free contraction. However, the body cannot tolerate too much caffeine at one time, so it is best to drink 1 cup of 450cc to avoid overdrinking and causing other problems.

3. Eat foods containing minerals: Minerals, whether calcium, potassium, or magnesium, can help repair nerves, allowing the injured area to slowly repair itself. Foods rich in minerals, such as milk and bananas, are very convenient to eat and can quickly replenish the protein and carbohydrates needed for muscle repair, and they are also very effective. That’s why we often see athletes eating a banana while resting on the sidelines. It’s a very quick and easy way.