这种感觉大概谁都有过：高强度锻炼后的一两天，感觉浑身像被一堆疯狂的微型海狸在啃咬，那种疼痛从肌肉贯穿到骨头。于是你就想，那还锻炼个屁啊！

这个问题怎么解决？！

Don't do that.

千万别不锻炼

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

“迟发性肌肉疼痛”尽管让你不爽，但却是再正常不过了，而且是可以控制的。

Soreness is basically your muscles adapting.

酸痛说明你的肌肉正在适应

There's no easy fix

好起来不容易

The cliche¹ 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.

老话说“没有痛苦，就没有收获”，很遗憾，健身就是这么一回事。虽然有控制和减轻肌肉疼痛的方法，但是没有快速易行的方法让它彻底消失。

First, try to prevent excessive damage

首先，尽量避免过度的劳损

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.

锻炼后有一点肌肉疼痛是好事，但是如果很痛那就不一定好了。迟发性肌肉酸痛不应该让你一周下不了床，也不应该阻止你再去健身房健身，甚至还引发横纹肌溶解症要去医院，那是一种肌肉过度损伤比较严重的情况。

Put on post-workout compression gear

运动后穿上紧身装备

I hope you like tight clothes, because squeezing yourself like a sausage into compression garments after a workout is one of the most legitimate² ways to modestly reduce the effects of DOMS.

希望你喜欢紧身衣，因为在运动后立即穿上紧身衣正事环节迟发性肌肉酸痛的最正统的方法之一。

Use a foam³ roller or get a massage⁴

用泡沫轴拉伸或者是做个按摩

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

就像运动紧身衣一样，就肌肉酸痛而言，用泡沫轴拉伸或者是做个按摩也并不会有立竿见影的神奇效果，但是有证据表明它们还是有一定的辅助效果的。

Keep moving

保持运动

The same study that analyzed⁵ the short-term benefits of post-workout massages⁶ 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.

同一个研究也显示，健身后的持续运动和在健身后做个按摩一样，能够在短时间内就环节迟发型肌肉酸痛。不需要出去正儿八经地锻炼，起身走走，骑半个小时的自行车，或者报个瑜伽课，都行。

Pop a pill

吃片止痛药

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.

不要小觑布洛芬缓释片的功效。它虽然不能缩短疼痛时间，但是能够减轻肌肉酸痛。