What should I do if my muscles ache after strength training

Muscle soreness after strength training can be improved through methods such as hot compress massage, protein supplementation, moderate stretching, cold compress relief, and low-intensity aerobic exercise. Delayed onset muscle soreness is usually caused by factors such as muscle fiber micro damage, lactate accumulation, and inflammatory response, and is a normal physiological phenomenon.

1. Hot compress massage

Hot compress can promote local blood circulation and accelerate the clearance of metabolic waste. Apply a hot towel at around 40 degrees Celsius to the sore area for 15 minutes, combined with kneading and massage techniques, to relax tight muscle groups. Be careful not to burn the skin, and apply hot compress 24 hours after exercise for better results.

2. Supplement Protein

Within 30 minutes after training, consume 20-30 grams of high-quality protein, such as chicken breast, whey protein powder, etc., to provide raw materials for muscle repair. The branched chain amino acids in proteins can reduce muscle breakdown and promote excessive recovery of muscle fibers. Pairing with an appropriate amount of carbohydrates can accelerate nutrient absorption.

3. Moderate stretching

Maintain each area for 15-30 seconds during static stretching exercises, focusing on the target muscle group for stretching training. The baby style and cat cow style in yoga can relieve back tension, and quadriceps stretching can improve front thigh soreness. Pay attention to the stretching force with a slight pulling sensation.

4. Cold compress to relieve

During acute muscle swelling and pain, ice packs can be used for 10 minutes and repeated every 2 hours. Low temperature can constrict blood vessels and reduce inflammatory reactions, especially suitable for lower limb soreness after heavy training such as squats and hard pulls. When applying ice, use a towel to separate and avoid frostbite.

5. Low intensity aerobic

The next day, engage in low impact aerobic exercises such as brisk walking and swimming for 30 minutes, with heart rate controlled below 60% of maximum heart rate. Proactive recovery can promote lactate metabolism and alleviate stiffness. Avoid high-intensity interval training that increases muscle burden. Moderate soreness within 48 hours after training is a normal phenomenon. If it persists for more than 72 hours or is accompanied by joint swelling and pain, medical examination should be conducted to investigate pathological injuries such as rhabdomyolysis. Daily training load should be gradually increased, with sufficient warm-up before training and organizing activities after training. Maintaining a daily protein intake of 1.6-2.2 grams per kilogram of body weight and ensuring 7-9 hours of sleep can help with muscle repair. Using the foam shaft to relax the fascia can prevent chronic muscle tension. It is recommended to carry out flexibility training 2-3 times a week to improve muscle elasticity.