Scientific methods for relieving muscle fatigue after exercise

Relieving muscle fatigue after exercise can be achieved through alternating cold and hot compresses, supplementing electrolytes, low-intensity stretching, adequate sleep, nutritional supplementation, and other methods. These methods can promote blood circulation, accelerate the clearance of metabolic waste, and help with muscle repair.

1. Alternating between cold and hot compresses

Using ice packs within 48 hours after exercise can reduce inflammatory reactions, with each pack lasting about 15 minutes. After 48 hours, switch to hot compress and soak in a hot towel or warm water to promote local blood circulation. Alternating between hot and cold can alleviate swelling and pain, but direct contact with the skin should be avoided to prevent frostbite or burns.

2. Supplementing Electrolytes

Excessive sweating during exercise can lead to the loss of electrolytes such as sodium, potassium, and magnesium. Drinking sports drinks or diluted salt water containing electrolytes can regulate fluid balance. Natural foods such as bananas and coconut water can also supplement potassium, helping to prevent muscle spasms and fatigue.

3. Low intensity stretching

Perform 10 minutes of static stretching after exercise, with a focus on relaxing major muscle groups such as the quadriceps and hamstring muscles. Maintain each action for 20 seconds to avoid bouncing and stretching. The baby style and cat cow style in yoga can also relieve back tension, but the amplitude should be controlled to avoid secondary injuries.

4. Adequate Sleep

During deep sleep, the secretion of growth hormone in the human body reaches its peak, which can accelerate the repair of damaged muscle fibers. It is recommended to ensure at least 7 hours of sleep and avoid blue light stimulation before bedtime. If possible, take a 20 minute nap and adopt a right lateral position to reduce heart pressure.

5. Nutritional supplementation

Consume carbohydrates and proteins, such as whole wheat bread with milk, within 30 minutes after exercise. Whey protein powder helps with muscle synthesis, while vitamin C can reduce oxidative stress. Moderate intake of nuts can supplement healthy fat, but total calorie intake should be controlled to avoid fat accumulation.

In addition to the above methods, the foam axis fascia can be relaxed daily, focusing on rolling the outer thigh and scapular region. Warm up and cool down thoroughly before and after exercise, gradually increasing the intensity of the exercise. Long term muscle fatigue needs to be investigated for iron deficiency or thyroid dysfunction, and middle-aged and elderly people can supplement branched chain amino acids appropriately. Pay attention to observing physical reactions, and seek medical examination if the pain persists for more than 72 hours.