TCM Understanding of Post-Exercise Fatigue
Fitness enthusiasts often feel fatigued and weak after high-intensity exercise, with slow body recovery that not only affects subsequent exercise plans but may also reduce exercise effectiveness.
TCM believes post-exercise fatigue is mainly due to excessive qi-blood consumption and temporary organ dysfunction. Through TCM acupoint massage and dietary therapy, this fatigue can be effectively relieved, helping the body quickly recover stamina and enhance exercise performance.
"Movement consumes qi, stillness nourishes spirit. After exercise, regulate qi-blood to restore organ harmony." - TCM Exercise Health Theory
Key Acupoint Massage: Zusanli Point
Zusanli point is an important acupoint for relieving fatigue, located 3 cun below the knee depression, 1 finger-width lateral to the anterior tibial ridge. Use thumb pad to press firmly on Zusanli point for 3-5 minutes each time, until feeling soreness and distension.
Zusanli point has spleen-stomach regulating and middle-qi supplementing effects, promoting body digestion and absorption, supplementing energy, and relieving fatigue. This point is called the 'longevity point' - regular massage greatly benefits overall health.
Important Acupoint: Sanyinjiao Point
Sanyinjiao point also provides excellent fatigue relief effects, located 3 cun above the inner ankle tip, at the posterior border of the medial tibial edge. Use index and middle finger pads to knead Sanyinjiao point for 2-3 minutes each time.
Sanyinjiao point is the intersection of liver, spleen, and kidney meridians. Massaging it can harmonize qi-blood, nourish liver-kidney, and help body recover energy. It has good effects for post-exercise fatigue recovery.
Recovery Dietary Therapy: Angelica Red Date Black Chicken Soup
Prepare half black chicken, 5g angelica, 10 red dates, 3 ginger slices. Clean and cut black chicken into pieces, blanch to remove blood foam, then put together with angelica, red dates, and ginger in a clay pot. Add appropriate water, bring to boil over high heat, then simmer on low heat for about 1.5 hours. Season to taste.
Angelica can supplement and activate blood, red dates supplement middle-qi and nourish blood-spirit calming, black chicken is rich in protein and various nutrients that nourish the body. This soup supplements nutrition, relieves post-exercise qi-blood deficiency, and helps body recover quickly.
Auxiliary Dietary Therapy: Chinese Yam Lotus Seed Porridge
Chinese yam and lotus seeds both have spleen-strengthening, stomach-nourishing, and spirit-calming effects, helping body digest and absorb nutrients while relieving fatigue. Prepare 100g Chinese yam, 30g lotus seeds, 100g japonica rice, cook into porridge.
Consuming these foods moderately after exercise, combined with acupoint massage, can help you quickly overcome fatigue and engage in next exercise session with better condition. This porridge has light taste, easy digestion, very suitable for post-exercise consumption.
Other Effective Acupoints
Besides Zusanli and Sanyinjiao, other acupoints are helpful for post-exercise recovery. Like Yongquan point (at the junction of front 1/3 and back 2/3 of sole), massage can supplement kidney-essence and relieve fatigue.
Baihui point (center of head top) massage can refresh mind and relieve post-exercise dizziness and weakness. Guanyuan point (3 cun below navel) massage can supplement original qi and enhance stamina recovery.
Massage Precautions and Timing
Acupoint massage is best performed 30 minutes to 1 hour after exercise, when body has initially calmed down and massage effects are optimal. Massage intensity should be moderate, feeling soreness and distension is appropriate - don't use excessive force.
Maintain calm mood during massage, coordinate with deep breathing. Avoid massaging areas with external injuries or skin damage. Pregnant women and those with serious diseases should massage under medical guidance.
Comprehensive Recovery Plan
The best post-exercise recovery plan combines acupoint massage, dietary therapy, and appropriate rest. After exercise, first do 5-10 minutes of stretching relaxation, then perform acupoint massage, finally supplement nutritious foods.
Ensuring adequate sleep is also an important recovery component. Recommend avoiding immediate hot baths after exercise - first rinse with warm water, then take hot baths after body completely calms down, which helps better recovery.