How to relieve chest pain on the second day after exercising

The pain in the chest muscles on the second day after exercise can be relieved through methods such as hot compress, moderate stretching, nutritional supplementation, low-intensity aerobic exercise, and sufficient rest. This type of pain is usually a manifestation of delayed muscle soreness, which is related to the repair process of muscle fibers after minor damage.

1. Hot compress

Hot compress can promote local metabolism and blood circulation, helping to relieve muscle tension and pain. Apply a hot towel or hot water bag to the painful area for 15-20 minutes, avoiding excessive temperature to prevent burns. Hot compress can be repeated 2-3 times a day, which can effectively reduce muscle stiffness.

2. Moderate Stretching

Gentle chest muscle stretching can improve muscle flexibility and relieve soreness. Stretch your chest muscles by pressing your arms against the wall, or slowly lift them up by crossing your hands behind your back, holding each movement for 20-30 seconds. Be careful to avoid secondary damage caused by excessive stretching, and a slight pulling sensation is recommended.

3. Supplementing nutrition

Timely supplementation of protein can help with muscle repair, and high-quality protein such as eggs and milk can be consumed. Moderate supplementation of vitamin C and omega-3 fatty acids can alleviate inflammatory reactions. Within 2 hours after training is the golden period for nutritional supplementation, which can be combined with carbohydrates to promote absorption. 4. Low intensity aerobic exercise such as brisk walking and swimming can promote lactate metabolism. Keep the intensity of exercise at a level that does not worsen the pain, and control the duration for 20-30 minutes. This type of activity can increase blood flow but will not cause new muscle damage.

5. Adequate rest

Ensuring 7-9 hours of high-quality sleep helps with growth hormone secretion and accelerates recovery. Avoid heavy training on the chest muscles within 48 hours after training, allowing sufficient time for muscle repair. You can adjust your training plan appropriately and alternate between exercising different muscle groups. Delayed onset muscle soreness usually subsides naturally within 3-5 days, during which loose fitting clothing can be worn to reduce friction. If the pain persists for more than a week or is accompanied by symptoms such as limited joint movement, swelling, and fever, there may be a risk of muscle strain. It is recommended to seek medical examination in a timely manner. Daily training should pay attention to gradual progress, warm-up and relaxation, timely replenishment of electrolytes and water after training, and long-term persistence can significantly reduce the probability of soreness. Adjust the training intensity according to individual physical condition to avoid sudden increase in load, and adopt a periodic training plan to gradually adapt the body.