小百科：為什么運(yùn)動(dòng)之后會(huì)酸痛？

這種感覺(jué)大概誰(shuí)都有過(guò)：高強(qiáng)度鍛煉后的一兩天，感覺(jué)渾身像被一堆瘋狂的微型海貍在啃咬，那種疼痛從肌肉貫穿到骨頭。于是你就想，那還鍛煉個(gè)屁啊!

這個(gè)問(wèn)題怎么解決?!

Don't do that.

千萬(wàn)別不鍛煉

DOMS, while seriously unpleasant, is completely normal, and also manageable.

“遲發(fā)性肌肉疼痛”盡管讓你不爽，但卻是再正常不過(guò)了，而且是可以控制的。

Soreness is basically your muscles adapting.

酸痛說(shuō)明你的肌肉正在適應(yīng)

There's no easy fix

好起來(lái)不容易

The cliche of "no pain, no gain" is, sadly, mostly true when it comes to working out. While there are ways to limit and reduce the pain associated with DOMS, there's no quick fix to make it simply go away.

老話說(shuō)“沒(méi)有痛苦，就沒(méi)有收獲”，很遺憾，健身就是這么一回事。雖然有控制和減輕肌肉疼痛的方法，但是沒(méi)有快速易行的方法讓它徹底消失。

First, try to prevent excessive damage

首先，盡量避免過(guò)度的勞損

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.

鍛煉后有一點(diǎn)肌肉疼痛是好事，但是如果很痛那就不一定好了。遲發(fā)性肌肉酸痛不應(yīng)該讓你一周下不了床，也不應(yīng)該阻止你再去健身房健身，甚至還引發(fā)橫紋肌溶解癥要去醫(yī)院，那是一種肌肉過(guò)度損傷比較嚴(yán)重的情況。

Put on post-workout compression gear

運(yùn)動(dòng)后穿上緊身裝備

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?yàn)樵谶\(yùn)動(dòng)后立即穿上緊身衣正事環(huán)節(jié)遲發(fā)性肌肉酸痛的最正統(tǒng)的方法之一。

Use a foam roller or get a massage

用泡沫軸拉伸或者是做個(gè)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.

就像運(yùn)動(dòng)緊身衣一樣，就肌肉酸痛而言，用泡沫軸拉伸或者是做個(gè)按摩也并不會(huì)有立竿見(jiàn)影的神奇效果，但是有證據(jù)表明它們還是有一定的輔助效果的。

Keep moving

保持運(yùn)動(dòng)

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.

同一個(gè)研究也顯示，健身后的持續(xù)運(yùn)動(dòng)和在健身后做個(gè)按摩一樣，能夠在短時(shí)間內(nèi)就環(huán)節(jié)遲發(fā)型肌肉酸痛。不需要出去正兒八經(jīng)地鍛煉，起身走走，騎半個(gè)小時(shí)的自行車，或者報(bào)個(gè)瑜伽課，都行。

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.

不要小覷布洛芬緩釋片的功效。它雖然不能縮短疼痛時(shí)間，但是能夠減輕肌肉酸痛。