DOMS는 어떻습니까? DOMS 원인 3가지와 진정법을 한번에 알려드립니다!

What are DOMS?

Delayed onset muscle soreness , DOMS usually occurs 24 hours after exercise, especially when muscles are repeatedly contracted eccentrically, such as cycling, climbing or running, etc., causing muscle damage Inflammation reaction caused by injury, the symptoms are mostly muscle stiffness, unable to stretch and apply force smoothly, which lasts for about 3 to 5 days, basically has no adverse effects on the body, as long as proper stretching and rest can recover smoothly, but not It is recommended to continue high-intensity exercise after the iron leg, which is easy to cause muscle strain.

Correction of exercise methods to avoid muscle strain

Muscles continue to contract eccentrically during exercise, so that the muscles are constantly stretched, which can easily lead to damage to muscle fibers, and iron legs are the process by which the body repairs muscle damage. In addition, if the way of exercise is incorrect, symptoms of iron legs may also appear, which may even lead to muscle strain. The following three major wrong exercise methods are sorted out for you. Avoiding these wrong behaviors can avoid the trouble of iron legs.

1. The shoes do not fit well and the shock absorption capacity is insufficient

When engaging in sports that use a lot of leg muscles, such as running, cycling, or mountain climbing, the comfort, softness, and shock-absorbing ability of the shoes will affect the burden on the muscles. Choosing a pair of comfortable shoes can reduce the impact on the muscles during exercise , reducing the chance of Iron Legs.

2. Poor road conditions

If the road conditions in the sports field are not good, the legs use different muscle groups and contraction directions in order to cope with different road conditions, which will increase the burden on the leg muscles.

3. Sudden increase in exercise intensity

When arranging an exercise plan, you must gradually increase the time and intensity of exercise. People who do not usually exercise, if they suddenly engage in high-intensity training, their muscles are not strong enough and they are prone to iron legs or even injuries.

How to prevent DOMS symptoms?

1. Do a good job of warming up before exercise

Spend 10-15 minutes before exercising to really stretch and relax the muscles, stimulate the blood circulation of the muscles, let the body enter the state of preparing for exercise, and reduce the chance of muscle injuries.

2. Gradually increase exercise intensity

It is certainly a good thing to pursue the effect and performance of sports, but do not suddenly increase the intensity of exercise. If the muscles are not ready to receive too much stimulation, it is easy to get injured.

3. Do Stretch Tight Muscles After Exercise

Muscles usually remain tense after exercise. It is recommended to speed up muscle relaxation through stretching exercises and really stretch the muscles.

4 ways to relieve DOMS and avoid affecting life

In fact, you can do low-intensity exercise. Of course, it will depend on the subjective pain. If you have severe DOMS symptoms, you can relieve symptoms and reduce the impact on your life through diet, bathing and massage.

1. Eat more foods that relieve muscle soreness

High-quality protein, vitamin B6, vitamin B1, citric acid and zinc can relieve the symptoms of muscle soreness. It is recommended to eat more lean meat, fish, pork, grapefruit, lemon, pork liver and soybeans.

2. After ice compress, heat compress, take a bath and massage

Due to overuse of the muscles, people feel hot and sore. It is recommended to apply ice to the needles within 12 hours to avoid muscle inflammation and help the soreness the next day.

Some people even choose to take a bath, increase the bath time, and use massage to increase blood circulation and relieve muscle soreness.

3. Stretch to relax muscles

In addition to stretching before and after exercise, continuous stretching can also relieve the symptoms and help muscles recover.

4. Relax the deep muscle groups and use massage equipment to assist

In addition to the above-mentioned stretching methods for DOMS problems, if you want to massage deep muscles or areas that are difficult to stretch or press with bare hands, you can use massage equipment, such as muscle relaxation fascia guns, to soothe the muscles that cannot be relaxed through stretching Muscle groups, deeply relieve the discomfort of muscle soreness.

Stretching method｜Thigh and calf stretching exercise teaching

Here are some stretching methods for sore thighs and calves

How to Stretch for Sore Thighs

1. Stretch the front thigh muscles

Gently pull the back of the foot back with your hand, let the heel be close to the buttocks, you can stretch the muscles on the front side of the thigh, if the center of gravity is unstable, you can use one hand to hold the wall or other supports, last for 10 to 15 seconds, then switch sides and repeat the same action.

2. Stretch the inner thigh and groin

Sit on the ground and put the soles of your feet together with your hands. Relax your knees naturally, stretch your inner thighs and groin muscles, and lean your body forward if necessary to increase the intensity of the stretch. It is recommended to last about 30 seconds.

How to stretch for sore legs

3. Stretch the muscles of the calf and the back of the thigh

Put your feet on a platform at the height of your waist, lean forward, and try to touch your toes with your hands. Keep your knees as horizontal as possible during the process. You can hold your thighs with your hands to prevent knees from bending, but do not put pressure on your knees directly, avoid knees Injuried.

4. Stretch the calf muscles

Look for a support point and let your body lean forward about 45 degrees. With your feet forward and backward, bend your front foot, straighten your rear foot, and let your heel stick as close to the floor as possible. At this time, the muscles of the calf of the rear foot and the front of the thigh of the front foot will feel tight. Maintain the movement Hold for about 20 seconds, then switch sides.

In addition to the above-mentioned stretching methods for DOMS problems, if you want to massage deep muscles or areas that are difficult to stretch or press with bare hands, you can use massage equipment, such as muscle relaxation fascia guns, to soothe the muscles that cannot be relaxed through stretching Muscle groups, deeply relieve the discomfort of muscle soreness.