How to quickly recover from muscle soreness when pulling upwards

Muscle soreness after pull-up can be relieved through methods such as hot compress, moderate stretching, nutrient supplementation, adequate sleep, and low-intensity activities. Muscle soreness is usually caused by factors such as lactate accumulation and micro damage to muscle fibers, and can usually recover on its own within 3-7 days.

1. Hot compress

Hot compress can promote local blood circulation and accelerate lactate metabolism. Apply a hot towel at around 40 ℃ to the sore area, 15-20 minutes each time, 2-3 times a day. Be careful to avoid burns, and those with sensitive skin can apply hot compress to clothing at intervals. The combination of hot compress and mild massage has a better effect.

2. Moderate stretching

Static stretching can relieve muscle tension. For the muscles involved in pulling upwards, such as the back and arms, maintain a stretching posture for 15-30 seconds for each part and repeat 2-3 sets. To avoid secondary damage caused by excessive stretching, a slight pulling sensation is recommended. The effect is better within 24 hours after exercise.

3. Supplementing nutrition

Protein and carbohydrates help with muscle repair. Supplement high-quality protein such as whey protein and eggs within 2 hours after exercise, paired with carbohydrates such as whole wheat bread and bananas. Moderate supplementation of vitamin C and omega-3 fatty acids can alleviate inflammatory reactions, such as in foods like deep-sea fish and nuts.

4. Adequate sleep

During deep sleep, growth hormone secretion is vigorous, which can accelerate tissue repair. Ensure 7-9 hours of sleep every day, especially avoid staying up late after exercise. Adopting a lateral position can reduce muscle pressure on the back, and using a pillow of appropriate height can maintain the natural curvature of the cervical spine. 5. Low intensity activities such as brisk walking and swimming can promote the clearance of metabolic waste. The exercise intensity should be controlled at 40% -60% of the heart rate reserve, with a duration of 20-30 minutes. Avoid immediate strength training and gradually resume regular training after the soreness is significantly reduced. During the recovery period, excessive use of sore muscles should be avoided, and the training plan can be adjusted to lower limb exercises. If the soreness persists for more than a week or is accompanied by symptoms such as joint swelling and fever, there may be a risk of muscle strain, and it is recommended to seek medical examination. Warm up thoroughly before daily training, gradually increase the number of pull ups and groups, and engage in timely relaxation activities after training, which can effectively prevent severe muscle soreness. Maintaining regular exercise habits can improve muscle tolerance and reduce the probability of delayed muscle soreness.