推迟性肌肉酸痛是一种剧烈运动后的普遍症状。这由微小的肌肉撕裂引起,一般出现在剧烈运动后的24至72小时间。虽然肌肉撕裂会引发积极的肌肉修复,但你可以学习如何通过调整锻炼以及在锻炼后治疗肌肉来摆脱肌肉酸痛。
步骤
方法 1 的 3:
运动后疗法
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1
运动之后伸展所有主要的肌肉群,至少持续10分钟。多注意你运用最多的肌肉,但确保包括颈部和背部伸展。
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2
如果你在不那么辛苦的锻炼之后仍感觉肌肉酸痛,你也可以通过日常伸展运动来缓解。定期坐下和静态的生活方式会导致肌肉的拉紧和酸痛。尝试在早上和晚上散步五分钟,拉伸腿后肌、四头肌、背部肌肉、颈部和手臂肌肉。
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3
冰浴。如果你有冰水来源或者你的健身房有冰浴设备,那么5分钟的冰水沐浴就对你很有益处。研究表明这比休整肌肉效果更好。
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4
报名参加每周按摩。在大量运动后去做20分钟的瑞典式按摩。
- 研究表明按摩能释放抗炎蛋白质,称为NF-kB。这种蛋白质能加速肌肉的修复过程。
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5
锻炼后几小时吃下一粒布洛芬。非甾族的抗炎药能通过减少肌肉的炎症反应来缓解酸痛。
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6
报名参加压痛点针灸。这种特别的针灸目标是肌肉酸痛。这比普通的针灸或休整更能加快修复过程。
方法 2 的 3:
酸痛复原
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1
进行积极的复原。在剧烈运动后一天做低冲击性的运动,能帮助提高循环和减少肌肉酸痛。
- 尝试在复原第一天散步30至90分钟,取代间隔或跑步锻炼。在低强度下散步更长时间能帮助肌肉放松和修复。
- 如果你还是感觉上身僵硬,做俯卧撑。俯卧撑对身体的压力不是很大,但它们能抵达手臂和胸部的主要肌肉群。
- 如果你的整个身体都酸痛,可以去游泳。在低等至中等强度下游泳30分钟很有疗效。游泳是最好的低冲击运动,因为你在游泳时是无重力的。
- 做瑜伽。这种运动结合了拉伸和非离心运动。这是另一种释放身体酸痛的好方法。
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2
洗个热水澡。热水下洗澡10分钟或更短时间能终止肌肉紧张。尝试做一些积极的恢复,比如散步或者拉伸运动,这样你会感觉肌肉没那么酸痛。
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3
去睡个觉。确保你晚上能睡上7至8个小时,这样你的身体能够复原。
方法 3 的 3:
酸痛预防
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1
确保你每周花2到3天进行复原休整。你的身体需要低冲击运动时间来进行复原。
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2
做渐次的运动。大部分肌肉酸痛是因为做的运动一下子太过激烈。减肥或塑造身材最好的运动就是在6周时间内渐次增加强度和时间的运动。
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3
在运动前、运动过程中和运动后喝水。脱水的肌肉会酸痛。剧烈运动的人每天需要喝1.9升以上的水。
你需要准备
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冰浴
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布洛芬
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按摩
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压点针灸
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拉伸运动
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积极复原/低冲击运动
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热水淋雨
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睡眠
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水
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渐次运动