Methods to Relieve Muscle Soreness
Disease description:
I've been experiencing persistent muscle soreness since my last workout. I usually exercise quite often, but this time the muscle soreness is particularly noticeable. I'm not sure why. Are there any effective ways to relieve muscle soreness quickly?
Doctor's answer (1)
Dr. Chen Jian
Muscle soreness is a common symptom in daily life, especially after exercise or prolonged maintenance of the same posture. Common methods for relief include:
1. Appropriate rest: After exercise or physical exertion, muscles require time to repair and strengthen. It is important to schedule exercise and rest periods reasonably, avoiding consecutive high-intensity activities.
2. Heat and cold therapy: For acute muscle soreness, cold compresses can reduce local blood flow and alleviate pain; for delayed-onset muscle soreness, heat compresses can improve blood circulation and accelerate the removal of metabolic byproducts.
3. Massage: Appropriate massage techniques can promote muscle relaxation, relieve muscle tension, aid in the metabolism of lactic acid, and reduce the sensation of soreness.
4. Light exercise: Moderate stretching and low-intensity aerobic exercise can help improve blood circulation, accelerate the breakdown and elimination of lactic acid, and promote muscle recovery.
5. Medication: If muscle soreness is severe and rest or physical therapy proves ineffective, medication may be considered. Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen capsules or diclofenac sodium sustained-release capsules, can effectively relieve pain and inflammation.
6. Nutritional supplementation: Adequate protein intake helps muscle repair, while electrolyte supplementation helps maintain muscle function and reduce cramps.
