How to relieve muscle pain after working out.

Autumn is a good season to exercise. Proper exercise trains the mind and body and becomes physical and mental vitality. However, sudden or sudden excessive exercise can cause muscle pain or injury.

Excessive exercise causes muscle contraction and minor damage to the muscles. Muscle pain is caused by accumulation of calcium ions and inflammatory reactions in damaged muscles.

If you continue exercising without loosening your muscles in the presence of muscle pain, you may suffer additional damage. In addition, failure to function properly due to muscle pain can strain the joints and cause other damage.

Relieving muscle pain within two hours of exercise can relieve pain by more than 75%. Stretching muscles along with warm-up and finishing exercises is a way to prevent injury.

How to relieve muscle pain.

Let's find out how to relieve muscle pain using a foam roller. Foam rollers are cylindrical exercise equipment made of sponges, and I think many people have them at home.

Effect of foam roller.

- Normalizing the length and strength of muscles by relaxing the fascia.

- Reduce muscle pain and joint stress.

- It corrects the unbalanced position of muscles and helps maintain muscle strength.

- It can be performed before exercise to increase the range of motion of the joint and increase the efficiency of myopia.

The foam roller used is the most commonly used size with a length of 90 cm and a diameter of 15 cm. Roll it for about 30 to 60 seconds around the pain-causing area to relax your muscles through a duster massage.

POLLOR: In front of your thighs, thigh-to-god.
Support with both elbows and take a prone position. Place the foam roller in the front and middle of the thigh. Use your shoulders to roll your body back and forth about 10 to 15 times.

Foam roller hamstring.

Sit on the floor while supporting both hands behind your back. Bend one leg and straighten the leg you want to massage. Place the foam roller under your thighs and roll it 10 to 15 times while moving your lower body.

Relax your calf muscles with a foam roller.

This time, place the foam roller under the calf and roll it 10 to 15 times while gently pressing the foam roller.

Foam roller. Relax your hip muscles.

Lie on your side. One arm is bent and supported. Place the foam roller under your hips. Roll 10 to 15 times while balancing your body with your arm.

Relax your back muscles.

Lie down with both hands behind your head and both knees bent. Place the foam roller on the opposite side of the solar plexus. Roll 10 to 15 times using your knees.

Foam roller. Relax your chest muscles.

This time, put the foam roller vertically. The foam roller is located in the center of the body and lies down from the tailbone to the neck. Open your arms to inhale and lower your arms when exhaling to relax your chest muscles.



It's a good idea to do a finishing exercise for about 10 minutes without resting immediately after exercising. Dynamic rest through finishing exercise can help quickly remove fatigue substances by maintaining blood flow in muscles and other tissues. ​

During exercise, water and electrolyte imbalance can reduce exercise ability.Therefore, drinking beverages containing protein, citric acid, magnesium, and taurine in the middle of exercise can help restore fatigue and damaged muscles and reduce muscle pain.