Muscle aches after exercise usually have a delay of 1-2 days, and then slowly disappear after 3-4 days through muscle self-rest. Because of this delayed muscle aches and fatigue, and even muscle spasms, stiffness and other symptoms, affecting the next few days of exercise, we should try to prevent or reduce this muscle soreness during exercise. The probability and extent.
Of course, if it has already happened after exercise, we can still take the initiative to restore the painful muscles as soon as possible. 
First, let the muscles that are sore muscles rest
After exercise, the general muscle will produce muscle soreness the next day; of course, the larger muscle mass, such as latissimus dorsi, thigh muscle group, pectoralis major muscle, etc., may be the most obvious muscle sore on the third day. This is also the reason why the strength of the exercise, it is recommended that the general muscles need to exercise every other day, the larger muscle groups are the reason to exercise every two days, that is, to allow these muscles that may be aching to get as much rest and recovery as possible.
Oral vitamins C and E: promote the synthesis of collagen in connective tissue, help accelerate the repair of damaged tissue and relieve pain. Vitamin C is not only the main component of the lubricating fluid that connects the tissues, it also protects the cells from damage and prevents aging. Main sources: nuts, seeds, dark green vegetables, rapeseed oil, whole grains, etc.
Second, massage the corresponding muscles
Relaxation measures for muscles that are sore after exercise:
(1) Most of the muscles of the body can be beaten with empty fists to relax;
(2) For limbs such as thigh muscles, calf muscles, arms (two heads and three heads), etc., it is also possible to use the corresponding muscles;
(3) In addition, massage, stretching, etc. are the most convenient and practical methods.
Finally, hot compress
Hot compressing the local muscles of soreness is also an effective method to promote blood circulation, increase metabolism, accelerate the relief and recovery of muscle soreness, especially with a slight stretching exercise or massage, which will accelerate the elimination of delayed onset muscle soreness. Promote it to return to normal.
Here are the stretching methods to relieve muscle soreness:
In addition to improving the softness of the body, muscle stretching can also be done before exercise and after exercise. Its purpose is to increase the muscle strength, let the body before the exercise, the blood circulation of the heart and lungs and the muscles to achieve exercise preparation and exercise to absorb the lactic acid produced by the body metabolism, muscle stretching can prevent muscle soreness after exercise.
The second-hand palms are crossed and held together, and pushed up until they feel the tight point stops and stays still. Breathe in the movement and stay for more than 10 seconds.
Grasp the elbow of the other hand in one hand and slowly pull it inward toward the head. In the movement, mix with the breath, stay for 10~20 seconds, change the side, and repeat the same action.
The second-hand palms are crossed and held together, and pushed up until they feel the tight point stops and stays still. Breathe in the movement and stay for more than 10 seconds.
The feet are open and shoulder-width apart, the knees are slightly curved, one hand stretches straight across the head and the other hand is naturally placed in front of the abdomen, and the waist is bent outwards. With breathing in the movement, stay for 10 seconds. Change the side and repeat the same action.
The palms are straight out, the arms are opened outwards and slowly pulled back until the chest, shoulders, and arm muscles are tense, and the movements are accompanied by breathing for 10 seconds.
Sitting on the floor with your left foot flat and the other foot spanning it into a curved shape. Place your right hand near your hips, while your left hand slowly pushes the curved right knee inward until you feel the muscles are tight. With the breathing in the action, stay for 10~20 seconds, change the side, and repeat the same action.
Sit back on the back of the knee, then slowly pull the leg toward the chest, keeping the leg straight and the other leg bent. Breathe in the movement, stay for 10 seconds, change the side, and repeat the same action.
Keep sitting, close your feet, let your legs relax toward the floor, hold your hands on your ankles, put your elbows on your thighs, and push your thighs down slowly until your thigh muscles feel tight. Breathing in the movement and staying for 10 seconds.
Stand on one foot, grab the ankle of the other foot, and slowly pull back to the hips. Be careful not to tilt the pelvis while keeping the torso upright. With the breathing in the action, stay for 10~20 seconds, change the side, and repeat the same action.
Sit on the floor, bend one foot, lean your knees against your chest, straighten your other leg, lean your body forward, and stretch your hands toward your toes. With breathing in the action, stay for 10~15 seconds.
Lying down, grasping the underside of your knees with both hands, then pulling the thighs toward the chest and keeping the back flat on the ground. With breathing in the action, stay for 10~15 seconds.
Stand up, one foot forward, knees bent over the toes, the other leg straight back, the toes forward, the heels straight to the floor, keeping the muscles tight. In the action, cooperate with breathing, change the side, and repeat the same action and be careful not to overdo it. Â
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