What reason is shoulder muscle ache, how does shoulder muscle ache alleviate
what are the causes of shoulder muscle soreness and how to relieve it? Shoulders are very important to the human body. Most of the movements of upper limbs depend on shoulder muscles, but shoulder muscle soreness may occur in life due to incorrect posture, lack of exercise or excessive exercise of shoulder muscles, How to alleviate it? What caused it?
if the pain occurs after shoulder muscle exercise, the simplest way to relieve it is to have a full rest, because it is caused by the accumulation of lactic acid produced by the body in the body. If the body is fully relaxed and rested, it can help the cell metabolites in the body out of the body, and can fully transport the body's supplementary nutrition to the damaged parts for repair.
stretching can help relax muscles and help recover sore muscles. Pay attention to keep stretching for 5-10 seconds and repeat 2-3 times. The action method is as follows:
1. Raise one arm to the shoulder level, keep the upper arm level with the ground, and point your fingers vertically upward.
2. Gently pull the raised hand towards the trunk with the other arm, and keep the trunk and head stationary during the movement.
after shoulder muscle exercise, ice compress measures can be taken for the sore parts. Put a towel, and then put the ice in a plastic bag and put it on the towel for ice compress. Ice compress can be done for half an hour, which can help calm the muscles, prevent and alleviate the pain.
hot compress is to dilate blood vessels through heat, accelerate local blood microcirculation, relax muscles, promote the dissolution of accumulated lactic acid, and achieve the purpose of alleviating muscle soreness. Note that hot compress is only suitable for muscle soreness in the later stage of exercise, not when the symptoms do not appear after exercise.
method: you can use hot towel and warm bag (the temperature should not be too high, 60 degrees is appropriate) to apply directly to the place with muscle pain, 15-20 minutes at a time, once every 4-6 hours until the muscle pain is eliminated.
massage the sore muscles of the shoulder, which can help relax the muscles, promote acid excretion and blood circulation of the muscles, and help the recovery of the sore muscles. The general method is to massage the muscle itself and push along the direction of the muscle. The specific massage methods are as follows:
in addition to shoulder muscle pain after exercise, keeping a posture for too long or lack of exercise will lead to shoulder muscle exercise, so you can shake your shoulders. The amplitude of jitter can be appropriately increased in the process of jitter. This can help effectively relax the tense shoulder muscles and effectively relieve the pain of shoulder muscles.
method: two people cooperate. The massager takes the seat. The massager stands on the side of the body, holds the massager's fingers and abducts the massager's shoulder joint. Under the condition of traction, shake up and down continuously, small amplitude, evenly and quickly.
this can help improve shoulder function, accelerate the decomposition of lactic acid in shoulder muscles and relieve shoulder muscle pain.
method: the massage personnel hold the wrist joint of one arm of the patient with both hands, and then gradually pull it upward to increase the angle of forward flexion and lifting.
local warming or rubbing drug relief
if the shoulder muscle pain or strain is caused by a large amount of exercise, you can wash it with warm blisters to reduce muscle pain. Local application of oil, paste or massage liniment can also reduce pain.
during shoulder muscle exercise, the body consumes a lot of energy, and replenishing energy in time after exercise and eating food that can alleviate muscle pain are also helpful for the phenomenon of shoulder muscle pain.
fruits and vegetables
muscle soreness occurs after a large amount of exercise. You can eat an appropriate amount of fruits or alkaline vegetables. Fruits are rich in vitamin C, which can accelerate muscle repair. Moreover, cherries and blueberries contain antioxidants, which can help alleviate the feeling of soreness; Alkaline vegetables can help reduce blood acidity, neutralize acid and alkali, and help eliminate muscle pain after exercise.
protein supplement, such as beef, fish, milk, eggs and other protein rich foods, can provide direct raw materials for repairing muscle fibers, so as to alleviate muscle soreness caused by excessive exercise.
high sugar food
generally, sugar can be properly supplemented within half an hour after exercise, especially glucose and fructose. Gastrointestinal digestion can directly absorb into the blood, directly and smoothly reach the damaged muscle tissue for repair, so as to quickly reduce muscle pain.
foods rich in sugar: grapes, sugar cane, bananas, honey, water, etc.
potassium containing food
potassium is an important substance to maintain the acid-base balance of the human body. Appropriate potassium supplementation can help alleviate muscle fatigue and muscle soreness.
potassium rich foods: potatoes, bananas, oranges, orange juice and raisins.
metabolism usually increases. In order to accelerate the excretion of metabolites from the body, it is necessary to timely supplement the water lost during exercise. It is best to drink active water, because active water contains a lot of oxygen, which can quickly alleviate the fatigue of the body.
sufficient sleep can effectively restore energy. More importantly, the synthesis and regeneration of most energy substances are basically carried out during sleep. Adequate sleep and nutrition are an important basis for muscles to get rid of pain as soon as possible.