Calf pain after exercise, how to relax, reduce pain

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. The training plan I give is: 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

Walk slowly, don't sit, raise your hands 2, press your legs, and adjust your breathing. It's actually very simple, if you don't know how to relax yourself, then what kind of sports do you practice?

People who do not exercise regularly will have backache and leg pain the next day after occasional exercise, so how to relieve the backache and leg pain that occurs the next day after exercise is a problem that many people are anxious about.

In some cases, after everyone has exercised strongly, my body has exceeded the load, and at this time, everyone should give themselves a reasonable rest. Because more rest can reasonably reduce the condition of thigh muscle pain, and can also promote everyone's healthy blood circulation, accelerate the rate of metabolism products in everyone's body. After exercising, remember to rest more, so that it is beneficial to reduce everyone's fatigue.

In addition to resting more, we can also carry out a health massage on the location of our thigh muscle pain, which can promote the blood circulation at the root of the thigh, accelerate the dissolution rate of lactic acid in the muscles of the whole body, and then achieve a practical effect of relieving the pain of the inner thigh muscles.

In order to prevent sore legs after jogging, it is recommended that you do warm-up exercises before exercising, prepare for exercise in advance, and straighten your bones. Do a good job of relaxation exercises after exercising. After knocking the sore area with your hand and draining the lactic acid, the leg soreness clears of course.

You can also sit on the floor and relax your legs, followed by a kneading and therapeutic massage of your feet to relax your nervous muscles. It can also be applied to the painful area with a hot cotton towel or taken in a shower to speed up blood circulation, which can have a relieving effect. If you have a wide range of pain, you can also consider taking a shower to promote blood circulation.

We can tap and massage the feet, and then push the lactic acid in the muscles of the whole body to be discharged, so that the legs will not hurt quickly. If your leg hurts when you're running, it must be caused by your long-term inactivity. So if you run every day and stretch your leg muscles every day, it won't hurt much after that.

If it is constant pain or tearing pain, it may be a strained ligament and you should see a doctor immediately.

During strenuous exercise, the tension and elasticity of the muscles will increase under the sharp movement, which will cause physical damage to the muscles; The metabolism will increase with the increase of exercise, and the toxicity of metabolic waste products will increase, resulting in damage to tissues; Affected by muscle neuromodulation, muscles cramp and ache.

1. Stretching. Stretching the muscles relieves the soreness of muscle spasms. Stretching exercises for areas of muscle soreness, holding for 2 minutes, resting for 1 minute, repeating, and doing exercises several times a day can help relieve soreness.

2. Massage. Massage relaxes muscles, promotes blood circulation, and helps to repair injuries and relieve spasms. Relax on your own with a foam roller**, massage your neck or limbs, or use a fascia gun for a deep relaxation.

3. Hot and cold compresses.

Ice packs can be applied with ice packs, hot towels can be used for warm compresses, and a fascia gun with hot and cold compresses can be used to relieve muscle aches.

After the exercise, be sure to carry out proper stress relief and stretching work, after the workout to soak your feet in hot water or choose to take a hot bath, relax the muscles, so that the muscles can better reduce the pain, you can also properly add a little calcium and zinc to relieve this painful feeling.

You can exercise in advance during the workout, you can soak your feet in hot water after the workout, and you can also spray some medicine on the painful area, which can relieve the pain.

You can take a proper rest first, reduce the amount of exercise, and then use hot water or hot towels to apply a hot compress and a proper massage, or you can take a blood-invigorating and pain-relieving spray for relief.

What to do if your calves hurt after exercise, in life, many friends like to do a certain amount of exercise to ** or exercise, and some friends will have calf pain after exercise, so I will share with you what to do if your calves hurt after exercise, and interested friends should come and find out about it.

What to do if your calf hurts after exercise

1. Seated stretch ligaments

Bring your chest closer to your knees and don't bend your knees. Feel a sore feeling in your leg ligaments and back, stop stretching and take two deep breaths to slowly return to the starting motion. Repeat 12 times.

2. Horizontal stretching ligaments

Slowly pull up the straight left leg, do not bend the knees, tense the hip and thigh muscles, until the thighs are at right angles to the body, then stop stretching, take two deep breaths, and slowly return to the starting movement.

3. Stand up straight with your feet shoulder-width apart

Open your toes to the leg in the direction of the figure-eight, don't bend your feet, bend your body downward, and touch the toes, sides, and backs of your feet with your hands. Feel a stretch on the inside, outside, and back of your legs. Feel.

4. Servant step leg press

With your feet open to the left and right, one leg is bent and the knee is full, the other leg is straight at the knee, and the body is pressed to the side of the straight leg. When exercising, alternate between the left and right legs.

5. a horizontal fork

Hold your hands on the ground in front of your body, spread your legs left and right in a straight line, and lie prone or sideways with your upper body.

6. Lean forward cross-legged

Sit with your legs bent and your knees crossed, with the soles of your feet facing each other; Hold your feet with both hands; The upper body leans forward.

7. Hot water scalds your feet

It is useful to apply a compress to the leg, and the method is also appropriate.

8. If the soreness is more severe, it is helpful to use Huoluo oil to rub externally or local hot compress or massage.

How to relieve calf pain after exercise

1. Use a hot towel to apply a hot compress to the calf area, which can strengthen local blood circulation and reduce muscle soreness.

Be careful not to use water that is too hot to avoid burns**. You can also use a hot water bottle to apply a warm compress through your clothes, which can also be very effective.

2. Press the calf muscles hard

Pressing the calf muscles hard can also improve the phenomenon of muscle soreness after exercise, which can generally be carried out by pressing from top to bottom until the leg muscles are red, or patting with the hands, which has the effect of promoting local qi and blood circulation, which can not only relieve the phenomenon of calf soreness after exercise, but also relieve physical fatigue and other effects.

3. Soak your feet in hot water

It is best to use a higher bucket or foot soaking bucket to soak the calf area in hot water, which can also promote local qi and blood circulation and relieve the symptoms of muscle soreness caused by exercise.

Do a muscle massage to relax the tightened and tired muscles. Gently pat the calf muscles left and right with both hands, stretch, and warm compresses with a towel can achieve a relaxing effect. You can also go to a massage parlor and have a professional masseuser give you a massage. The effect is much faster.

Slight edema of muscle tissue and local soreness can be compressed with a hot towel to promote blood circulation of leg muscles, accelerate lactate metabolism, lactic acid will be decomposed into carbon dioxide and water when the oxygen is sufficient, that is, complete aerobic oxidation, symptoms can disappear immediately. Even if you don't use a towel to warm the compress, the soreness will disappear automatically after three to five days.

Calf pain after exercise is caused by the accumulation of lactic acid, the exercise of the human body is mainly completed by muscle contraction, and muscle contraction needs carbohydrate decomposition to provide energy, when the oxygen is sufficient, the sugar in the muscle is directly decomposed into carbon dioxide and water, releasing a lot of energy.