Ways to relieve leg pain after exercise

Recently, many people have experienced leg pain after exercise. In fact, this is the normal reaction of our bodies. The main reason is that once we exercise excessively for a long time, we will have leg pain. We don't need to worry about this situation, and we can take corresponding relief measures in time. Let's learn how to do leg pain after exercise.

1, early cold compress

Immediately after exercise, train the target muscles with ice packs, generally 10 ~ 15 minutes. The ice pack is separated from the skin with clothes or towels to prevent frostbite.

2. Nutritional supplement

Eating a lot of carbohydrates within 2 hours after exercise can restore the level of muscle glycogen, so eat a meal within 2 hours after training. If you don't do much exercise, you don't need to supplement it. Pay attention to supplement carbohydrates, eat more fruits and vegetables, and supplement food, protein.

Step 3 strengthen stretching

/kloc-after 0/2 hours of exercise, or when training other events the next day, stretch the muscles in the sore parts.

4. Acidity training

Acid excretion training is the training to eliminate excess lactic acid in muscles. After training, the parts of muscle soreness are different because of different training methods, so the acid discharge training methods of different muscle soreness are also different. Now, let's take the thigh muscle ache that often appears on the second day of the first mountain climbing as an example to tell a practical case.

Specific practice: full squat+stretching quadriceps femoris.

5. Late massage

Massage the target muscles and soft tissues after 48 hours of exercise. Do not massage the target muscles and soft tissues immediately after exercise. The reason is similar to the principle of not applying hot compress immediately after exercise. Massage immediately will increase the damage of muscle microstructure, increase the damage of the body and slow down the recovery speed.

6. Late hot compress

After 72 hours of training, hot compress accelerates blood flow, takes away metabolites such as lactic acid remaining around the healing tissue, brings fresh blood rich in nutrition and oxygen to the target muscle, and provides more nutrition for excessive recovery.

Know in advance what to do with leg pain after exercise. When we have similar problems, we can alleviate them in time and effectively. The effect is very obvious. Exercise every day in daily life can effectively avoid similar situations. Don't overdo it for the first time.