Guidelines for Relieving Muscle Fatigue After Exercise

Relieving muscle fatigue after exercise can be achieved by alternating cold and hot compresses, stretching moderately, supplementing water and electrolyte, ensuring adequate sleep, and relaxing with foam shaft. Muscle fatigue is usually caused by factors such as lactate accumulation, muscle fiber micro damage, and energy metabolism imbalance. Scientific relief can accelerate recovery and prevent sports injuries.

1. Alternating cold and hot compresses

Within 48 hours after exercise, ice packs can be used to reduce inflammatory reactions, with 15-20 minutes of ice packs each time and repeated every 2 hours. After 48 hours, switch to hot compress to promote blood circulation. You can use a hot towel or warm water bath, with the temperature controlled at around 40 ℃. Alternating between hot and cold can effectively alleviate muscle swelling and pain, but individuals with sensitive skin should avoid prolonged exposure to extreme temperatures.

2. Moderate Stretching

After exercise, perform 10-15 minutes of static stretching, focusing on large muscle groups such as quadriceps, hamstring, and shoulder and back muscles. Maintain each action for 20-30 seconds to avoid bouncing and stretching. Stretching can increase muscle extensibility and reduce fascial adhesions, but attention should be paid to the tensile strength with a slight pulling sensation, as excessive stretching may worsen minor injuries.

3. Supplement water and electrolytes

Within 2 hours after exercise, supplement 500-700 milliliters of electrolyte containing drinks, which can be chosen from light salt water containing sodium, potassium, and magnesium or natural coconut water. Simultaneously consuming moderate amounts of carbohydrates and high-quality protein, such as bananas paired with yogurt, can help replenish muscle glycogen and repair muscle fibers. Avoid electrolyte imbalance caused by drinking large amounts of water at once.

4. Ensure adequate sleep

During deep sleep, the secretion of growth hormone increases, which can accelerate muscle tissue repair. It is recommended to maintain 7-9 hours of continuous sleep after exercise and avoid blue light stimulation before bedtime. You can adopt a lateral position to reduce muscle pressure, and use a memory foam pillow to maintain the natural curvature of the spine. Lack of sleep can significantly delay the process of fatigue recovery.

5. Relax the foam shaft

Use the foam shaft to slowly roll the muscle group, and each part lasts for 30-60 seconds, focusing on the treatment of tight nodules. By applying self weight pressure, fascial adhesions can be decomposed, improving local blood circulation. When rolling, keep the core stable and avoid protruding bones. First time users can start from low-density foam shaft and gradually adapt to the pressure intensity.

It is recommended for long-term exercise enthusiasts to establish a systematic recovery plan that combines active recovery with passive recovery. Within 2 hours after exercise is the golden period of recovery, which can be combined with low-intensity aerobic exercise to promote lactate metabolism. Pay attention to increasing the intake of antioxidants in daily diet, such as blueberries, spinach and other foods rich in anthocyanins. After moderate to high-intensity training, it is recommended to undergo professional exercise massage and regularly evaluate muscle flexibility and joint range of motion. If fatigue persists for more than 72 hours or is accompanied by joint pain, seek medical attention promptly to rule out sports injuries.