What to do if you have stiff calf muscles in your running? Can you elaborate on that?

1.When running, pay attention to the correct running posture. Running.

When landing, it's best to use a full bottom or front bottom. If the heel hits the ground, it engages the tibialis anterior muscle.

Participation in sports, resulting in excessive contraction of the tibialis anterior muscle, pain in the tibialis anterior muscle.

2.Increasing the time interval between two actions is also a very effective basic method.

3.In the case of anterior tibial pain, ice compression and stretching of the calf muscles must be considered at the same time.

Reduced weight transfer during exercise (use of sneakers, insoles, orthoses, etc.), non-steroidal anti-inflammatory drugs.

and bandages and other ** methods.

4.If the tibialis anterior muscle is painful, reduce the practice of climbing a hill or climbing on a treadmill, which can increase the contraction of the tibialis anterior muscle. In particular, we often climb mountains or run on treadmills. After exercising, we should pay attention to the relaxation of the tibialis anterior muscle.

5.When running, remember the rhythm. Don't run fast and slow at the same time. It's better to have a certain rhythm. Not only should there be rhythm in your steps, but also in your breathing.

6.You can't run after a full meal. You often see people running after a good breakfast. In fact, it is very bad, especially the damage to the stomach.

7.When running, the last thing to do is to do a warm-up exercise first.

Don't run wildly all of a sudden, or you'll get cramps easily.

Lose the effect of the workout.

8.When running, you can roll up your tongue to prevent the invasion of cold air from the outside to achieve the effect of warmth and health care. Therefore, when running, you better roll up your tongue and start running.

9.Do not lie down or sit down immediately after running. You should walk slowly around the field for 2-3 laps and slowly lower your heart rate.

10.After running, it is advisable to soak your feet in hot water at night, or massage your feet in case your legs are sore, and you can't walk the next day.

11.During running, try to use some low-intensity training methods to effectively avoid stiff legs after running. When you're not running, you should keep your body fit properly, reduce the amount of exercise as much as possible, keep your muscles active, and massage the deep tissues in a planned way.

It may be that you did not stretch your muscles before running, you can massage your calf muscles before running, use a fascia gun if necessary, and then stretch for another 10 minutes and choose comfortable shoes.

Athletes are prone to stiff calf muscles when they run regularly, which is caused by frequent strenuous exercise, so everyone must pay attention to relaxing their muscles and doing some exercises after running.

You can usually exercise your calf muscles in moderation, such as high leg raises, squats and other exercises, and wear comfortable shoes and take the correct running posture when exercising.

In this case, you should do some warm-up exercises and give a massage to your legs.

There is a certain relationship between the inability to lift the leg while running and the stiffness of the muscles. But it needs to be broken down to complement each other. Not being able to lift your thighs after running too fast is a normal phenomenon and is caused by the lactic acid thresholdA large amount of lactic acid is produced during exercise.

Lack of strength in the legs, or weakness in the thighs, or quadriceps fatigue more precisely, when running. I don't know if you don't have the strength when you run, or if you run too fast and don't have the strength, I can only tell you based on my own sports experience, <>

There are several reasons why you don't have strength in your lower limbs when running: The main reason for a low level of exercise is that you haven't exercised for a long time, suddenly exercising, or your leg muscles can't adapt, so you will feel weak in your legs when running. Exercise Intensity Too High When you run, you will feel weakness in your lower limbs because you often or suddenly exceed the capacity of your leg muscles and your muscles get tired.

If it's the first type, it means that you should strengthen the exercise, if it's the second type, nothing is too important, and the body can improve in this way. <>

For those who are new to running, the cardiorespiratory endurance and muscular system may not be strong enough. Running too hard at the beginning produces lactic acid accumulation, lactic acid accumulation generally occurs in a lack of exercise, or lack of exercise muscles suddenly exercise to a certain intensity, I also have a deep experience, this is a normal exercise load, resulting in anaerobic metabolism of muscles, lactic acid accumulation, making the muscles feel hard, don't worry, massage is the best way, massaging and stretching muscles after exercise can help eliminate lactic acid. If you continue to run consistently to reduce lactic acid production, your body will be more tolerant of lactic acid, and at the same time, your ability to eliminate lactic acid will increase, which will make it easier for you to run.

This is the first general situation. After muscle exercise, massaging and stretching the muscles can help eliminate lactic acid. Those who are new to running are like that, if you continue to run consistently to reduce the production of lactic acid, the body's tolerance to lactic acid, enhance the ability of lactic acid to eliminate lactic acid and eliminate lactic acid at the same time, eliminate lactic acid, eliminate lactic acid, eliminate lactic acid, eliminate lactic acid,

You can open the hip joint. Many people run on their legs. Not only are they tired, but they don't run fast.

The leg muscles can be improved, mainly by stretching and massaging after exercise. If you touch a hard lump of muscle, you should try to make the muscles elastic, maintain the explosiveness of the muscles, and improve the situation of not being able to lift your legs when running.

Unable to lift the legs and joint stiffness, most commonly rheumatic diseases. Rheumatoid arthritis is a rheumatoid immune disease that can invade multiple joints in the body, resulting in synovial hyperplasia, causing joint stiffness and limited mobility. In the late stage, joint deformity may occur, and rheumatoid factor should be tested promptly.

This is caused by not exercising for a long time and should be warmed up before running.

I think this situation may be caused by a lack of warm-up exercises, which caused the muscles to become very stiff and strained, so it is recommended to stop exercising and soothe the muscles of your legs before running.

Leg muscles harden after running? Stretching is very important.

After running for a period of time, I wanted to have a better leg line, but as a result, my leg muscles became hard, probably because I didn't stretch or didn't stretch in place after running.

What are the benefits of stretching?

Eliminates soreness and fatigue: After running, blood and metabolites accumulate in the calves and cause a feeling of soreness, stretching helps blood flow and accelerates lactic acid breakdown.

Prevent leg muscle tension: Muscles continue to contract during running, muscle fibers are superimposed, and they will become stiff.

Improved overall flexibility: Reduces the risk of sports injuries.

Share a few simple and practical stretching movements

1. Gradually slow down when you end your run. Don't stop abruptly, slow down until you reach walking speed. This helps the muscles to drain lactic acid and prevents the muscles from spasming.

2. Stand upright, raise your left foot behind you, and grab your left foot with your left hand; Keep your knees together as close as possible; Use your left hand to slowly pull your left foot towards until your quadriceps (front thigh) feel stretched; Hold for 15-30 seconds; Swap legs.

3. Stretch the hamstring muscles (behind the legs). Stretch your legs while standing or sitting, and try to touch your toes. Hold for 15-30 seconds.

4. Slide your hand forward and try to touch your toes to keep your front knee straight. Hold for 15-30 seconds.

Anterior tibialis muscle soreness.

1. When we run, the muscles of the thighs, calves, and buttocks move in coordination. When running, there is a more or less difference in muscle strength between these muscles. Lack of strength in the tibialis anterior muscles on the anterior side of the calf is the most common.

Therefore, when running for a period of time, there is soreness and tightness on the front of the calf.

2. Causes of anterior tibial pain: it may be a defect in the anatomical structure of the ankle joint, poor flexibility and muscle strength of the ankle joint, excessive pronation of the ankle joint during running, excessive tension in the Achilles tendon, imbalance in the strength of the anterior and posterior tibial muscles, running in the same direction in the sports field all the time (which will make the outer foot overpronated), poor shock absorption effect due to long-term use of running shoes, decreased metabolic function due to physical and mental fatigue, osteoporosis of female runners (may be combined with no menstruation and fatigue fracture), and insufficient calcium intake.

It may be due to running for a long time or exercising too high, resulting in muscle fatigue in the lower limbs, or it may be due to cold and muscle atrophy of the lower limb muscles; You can swim and drink more milk, which can effectively relieve muscle stiffness, and do not exercise vigorously.

It may be because of standing for a long time or the range of exercise is relatively large, the body has edema, the body's metabolism has slowed down, and not warming up in advance during exercise will lead to stiff calf muscles. Leg raises, stretches, and jumping jacks are all exercises that can be relieved.