How to relieve muscle soreness after exercise
Dec 31, 2024
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
Muscle soreness after exercise may be caused by lactic acid buildup, microscopic muscle damage, muscular dystrophy, myofascial inflammation, or rhabdomyolysis. Appropriate measures can be taken according to specific situations to help relieve discomfort. During physical activity, muscles undergo anaerobic respiration, producing lactic acid. When lactic acid accumulates excessively, it can lead to muscle pain. Proper stretching and relaxation can aid in the removal of lactic acid.
Muscle soreness after exercise may be caused by lactic acid buildup, minor muscle damage, myodystrophy, myofascial inflammation, or rhabdomyolysis. Appropriate measures can be taken according to different situations to help alleviate discomfort. It is recommended to visit a hospital promptly and receive treatment under a doctor's guidance.
1. Lactic acid buildup: During exercise, muscles undergo anaerobic respiration and produce lactic acid. When lactic acid accumulates excessively, it can cause muscle soreness. Performing appropriate stretching and relaxation exercises can promote the metabolism and elimination of lactic acid. Applying heat or massaging the sore muscle areas can accelerate blood circulation and help remove lactic acid more quickly.
2. Minor muscle damage: During high-intensity or unfamiliar physical activities, the muscle fibers endure forces beyond their usual workload, leading to microscopic tears in the muscle fibers, resulting in increased localized pain as well as muscle tension and stiffness. It is recommended to relieve symptoms through rest, heat application, gentle stretching exercises, and massage. Heat application helps improve blood circulation and accelerate the muscle repair process.
3. Myodystrophy: Myodystrophy may be related to insufficient nutrient intake, leading to structural and functional abnormalities in muscle fibers, making muscles more susceptible to injury during exercise, causing muscle soreness, and possibly accompanied by symptoms such as muscle weakness, atrophy, and tremors. It is recommended to follow medical advice for the use of medications such as vitamin E soft capsules, coenzyme Q10 capsules, and vitamin C tablets to alleviate symptoms.
4. Myofascial inflammation: Myofascial inflammation refers to inflammation between muscles and fascia, usually caused by overuse, poor posture, or injury. The inflammation increases pain sensitivity in the muscles and fascia, causing muscle soreness. Patients can follow medical advice to use medications such as ibuprofen sustained-release capsules, naproxen capsules, or diclofenac sodium enteric-coated tablets to relieve discomfort.
5. Rhabdomyolysis syndrome: Severe damage to muscle tissue causes the release of muscle components such as myoglobin into the bloodstream. This condition can lead to kidney dysfunction and serious health problems. Emergency medical intervention is required, including intravenous fluid administration, urine alkalization, and close monitoring of kidney function.
In daily life, it is recommended to engage in physical activity according to one's own physical condition, appropriately control exercise duration and intensity, and avoid overexertion to promote overall health.
