如何解決高強度鍛煉後的疼痛

不知道你有沒有過這種經歷，高強度鍛煉後的一天感覺渾身疼痛，那種疼痛從肌肉貫穿到骨頭。雖然有控制和減輕肌肉疼痛的方法，但卻沒有簡單快速的方法讓它徹底消失。那這個問題要怎麼解決呢？

Try to prevent excessive damage

盡量避免過度勞損

A little post-workout soreness is a good thing, but a lot of soreness isn』t necessarily better. DOMS shouldn"t leave you laid up in bed for a week. It shouldn"t prevent you from heading back to the gym for another workout.

鍛煉後肌肉有一點酸痛是好事，但如果非常酸痛就不一定是好事了。遲發性肌肉酸痛不應該成為你躺在床上休息一周的理由，你也不該因此不再去健身房健身。

Put on post-workout compression gear

運動後穿上緊身裝備

I hope you like tight clothes, because squeezing yourself like a sausage into compression garments after a workout is one of the most legitimate ways to modestly reduce the effects of DOMS.

希望你喜歡緊身衣，因為在運動後立即穿上緊身衣正是緩解遲發性肌肉酸痛的最正統的方法之一。

Usefoamrollerorgetmassage

用泡沫軸拉伸或者是做個按摩

Like compression garments, foam rolling and massage therapy are not magic bullets for handling DOMS, but there"s some evidence that both can help.

就像緊身衣一樣，就肌肉酸痛而言，用泡沫軸拉伸或者是做個按摩並不能立馬藥到病除，但是有證據表明它們都具有一定的輔助效果。

Keep moving

保持運動

The same study that analyzed the short-term benefits of post-workout massages also found that active exercise resulted in a similar, short-term relief of DOMS. You don"t need to go all-out -- go for a walk, take a 30-minute bike ride, or sign up for a yoga class.

分析健身後做按摩的短期效益的研究同時也顯示，健身後的持續運動和在健身後做個按摩一樣，能夠在短時間內緩解遲髮型肌肉酸痛。這種健身後的運動不需要你去全力以赴地鍛煉，就只是起身走走，騎半個小時的自行車，或者報個瑜伽課都很有用。

Pop a pill

吃片止痛藥

Never underestimate the power of ibuprofen. It won"t do a darn thing to shorten your walk through DOMS hell, but it can help make you feel a little better through the process.

永遠不要小覷布洛芬的力量。它雖然不能縮短疼痛時間，但是能夠使你在疼痛的過程中感覺好一點兒。

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