Why do you have muscle pain after riding? How to alleviate?

I believe that as long as you are cycling and exercising, you have the experience of muscle pain after cycling.

There are two reasons for muscle pain: the first is the strain of muscle fibers caused by excessive high-intensity exercise; The second is that during and after exercise, the lactic acid produced during muscle metabolism stimulates the sensory nerves in the muscle.

If fatigue continues to accumulate, it will cause acute muscle pain, which is very normal and common.

However, if the muscle is too stiff, it may have caused muscle laceration, you should rest and reduce the exercise intensity.

If you are injured repeatedly, it may also cause muscle fibrosis, but it will damage your endurance.

How to relieve muscle pain after riding? Xiaobian, come and help! Move 1: have enough rest.

After exercise, give the body enough sleep and rest, so that the body has more time for natural recovery, which can relieve muscle pain.

If you don’t sleep enough after exercise, I believe the pain will be more obvious.

Many athletes also emphasize that at least one day a week is a complete rest, so that the body can recover and strengthen.

Move 2: moderate exercise.

Mild exercise can promote blood circulation and relieve the original pain.

After a while, you will feel less pain.

And continuous exercise can keep the muscle strength from degenerating, which is not easy to happen again next time.

The third move: Pat massage.

Either hand massage or the popular massage roller can relax the stiff muscles and promote blood circulation.

It is the most direct and effective way to alleviate muscle pain.

▲ massage muscles with massage roller or both hands can alleviate discomfort.

Trick 4: ice compress and hot compress.

As for cold compress or hot compress after exercise? If the body has inflammation, injury and pain, be sure to soak in cold water, but if it is only pain, cold compress or hot compress are both effective, or cold and heat can alternate.

Trick 5: make up more water.

Part of muscle pain comes from lactic acid produced by muscle metabolism.

Drinking more water can make lactic acid excreted faster.

Water supplement can be started one hour before exercise, and salt can be added to the water.

1g salt can be added to each liter of water.

Drink it before exercise.

When the body starts to consume, the supplemented electrolyte also enters the blood in time.

During exercise, the electrolyte in the body will not be consumed.

▲ proper replenishment of water and electrolyte (sodium chloride) during exercise can avoid cramps.

Replenishment must be arranged in high-intensity competitions.

Step 6: replenish nutrition.

Part of muscle pain comes from the rupture of muscle fibers, so protein must be supplemented to improve muscle repair.

Before exercise, you can eat protein containing foods such as eggs, soybean milk, milk and bread.

Although meat is also high in protein, it has high oil content and long digestion time, and the time for the body to absorb and convert protein will also be longer, so it is not recommended.

Supplement “carbohydrate: protein” of “4:1” after exercise can quickly and effectively supplement the glycogen consumed by exercise, help restore the nutrients lost by muscle, increase muscle and improve basic metabolism.

It has a good effect on burning fat.

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