Calf muscles are sore after climbing, how to relax the muscles?

If you want to recover faster, you can use external methods, such as acupuncture, massage, etc., you can also use infrared irradiation, hot compress, ultra-short wave, ultra-short wave, ultrasound, etc. The purpose is to dredge the meridians and blood of the legs, improve the blood circulation of the legs, help the elimination of lactic acid, and have a very good help for the relief of soreness symptoms.

If the pain symptoms are unbearable, some pain-relieving drugs can be taken appropriately**.

If the calf muscles are sore after climbing, you can soak the calf in warm water, and then use a little activation oil to activate the oil, and then rub it, the two calves will be much better on the second day, but if you want to be good quickly, you still have to do appropriate exercise on the second day, and the third day will be more relaxed.

Rest for a day or two, or use a hot towel to compress it, press it, after the activity, the lactic acid will decompose on its own, and the pain will be relieved or relieved by itself.

This situation is normal, you can massage, soak in hot water, and generally recover in seven days.

Press it, rub it, relieve it, and the recovery can be faster.

Continue to climb for two days, and on the fourth day it will be fine, and it will not hurt anymore. This is a long-term inactivity of the muscles, so the muscles will be sore after occasional exercise, and it is good to continue to move for a few days.

It is recommended to use a soothing cream to soothe the knees.

1. If you don't exercise for a long time, when you suddenly exercise intensely, you will be prone to muscle soreness;

2. You can relax your leg muscles through stretching exercises.

3. You can also use the fascia gun for massage and relaxation, promote blood circulation and speed up muscle recovery.

When climbing a mountain, the calf muscles exercise vigorously and exert force, causing lactic acid to be produced, which accumulates in the muscles, and too much inflammatory substances can cause calf soreness. If you want to quickly relieve calf muscle soreness, here's how:

1. Acupuncture can be used to prick two needles on the calf muscles, which is expected to be relieved in no more than two minutes;

2. If you don't know acupuncture or don't have an acupuncturist doctor, you can rub butalin, turpentine or ginger juice massage and knead gently;

3. You can apply hot compresses, but the temperature of the hot compresses should not be too high, increase blood circulation, and increase the discharge of inflammatory substances and lactic acid;

4. Sodium bicarbonate can be taken if necessary, which is also good for pain relief.

In addition, everyone can boil ginger water to drink when they come back after climbing the mountain, and putting a little more ginger is good for pain relief. After drinking ginger water, apply ginger slices to the calf muscles, and it is estimated that it can relieve the pain overnight.

The first time you climb a mountain causes muscle soreness, because you have exercised too much, causing muscle fatigue, soak in warm water more, rest for a few more days will be fine, you need to strengthen the exercise.

You can choose to soak in a hot bath, and at the same time, you can massage in some places; You can also choose plasters, such as flurbiprofen babu cream, pain relief patches, etc.**.

It's normal to go hiking for the first time and have muscle soreness when you come back. This is due to exercise, especially up and down the mountain. Muscle soreness usually resolves on its own within a few days.

If it hurts a lot and you can't bear it, you can go to the pharmacy and buy some ibuprofen. These pains can be relieved.

Since I usually walk on a flat road and have not climbed the mountain, all people have this feeling, and the general people use a hot towel to compress the muscles after returning from the form of a hot compress, and there are also ways to relieve it by taking a sweat bath

Many people are complaining that they are climbing the mountain on the weekend, and the calf muscle soreness is particularly severe on Monday, and everyone is more worried about their own phenomenon, so they are looking for preventive measures after calf muscle soreness after climbing, so that their calf muscle soreness is not so uncomfortable.

1. Calf muscle soreness after climbing the mountain, everyone must pay attention to their reasonable exercise arrangements. Calf muscle soreness after climbing the mountain means that everyone has exercised more, so it leads to muscle soreness, so everyone should pay attention to the amount of exercise. For example, when climbing downhill, you must slow down and go downhill slowly to avoid sore calves.

2. After climbing the mountain, you can use some local warm water to burn your feet, and you can apply some pain-relieving drugs. Because soaking in warm water can slow down the phenomenon of muscle soreness. And applying some pain-relieving drugs topically can also reduce the pain in everyone's legs.

3. If the calf muscles are sore after climbing, you can do some exercises to stretch the muscles, which can help you reduce the soreness of the calf muscles. For some muscle tension recovery is better. After doing some stretching exercises, everyone's calf muscle soreness will be relieved, but only for the relatively light calf muscle soreness, but severe calf muscle soreness is not allowed.

If the soreness has not disappeared within 24 hours after climbing, and the pain will still occur after 5 days, there will be serious consequences, and it is recommended that you go to a professional hospital for a good examination**.

There are many things to do to relieve the pain of calf muscle soreness after climbing, so you can use it, and it is recommended that you do some relaxation and exercise before climbing the mountain, so as to relieve your calf pain in the later stage. And if the calf muscles hurt badly, you need to go to the hospital for examination.

1. Soak in salt water mint water

Heat the water to about 40 degrees, you can use the temperature to measure it, and it is difficult to achieve the expected effect if it is too hot or too cold. Pour the heated water into the basin (don't put it too full), make hot water with sea salt or mint leaf mint tea, put your feet into the basin to soak, and maintain the water temperature due to hot water backup during the soaking process, and control the soaking time at about half an hour.

2. Local hot compress

Warm compresses are applied to the sore muscles with a hot towel to promote blood circulation, speed up metabolism, and help repair damaged tissues and relieve spasms. The hot towel should be applied for about 10 minutes, and the water temperature should not be too high, about 42 to prevent burns. It is best to use a warm compress with stretching exercises, which can speed up the elimination of muscle soreness and bring it back to normal.

3. Stretching exercises

At rest, perform static stretching exercises on the sore area, that is, stretching exercises. Hold the stretch for 2 minutes, then rest for 1 minute, repeat, and do this stretch several times a day to help relieve spasms.

Stretch your thighs (front of your thighs) and extend your right arm, or grab a chair with your right hand if you don't feel your balance is very good. Grasp your left foot with your left hand and slowly raise it to hip height, preferably with your heel against your hip. Keep your left and right knees together.

You will feel a stretching sensation in the front part of your thighs. Hold this movement for 20-30 seconds, then switch to the other side.

With your calf extended (behind your calf), take a big step back with your left leg, as big as you feel comfortable, with your left heel on the ground. Lean forward, bend your right knee and place your hands on your right thigh. Hold for 20 to 30 seconds, switch to the other leg and redo.

There is another way to do a calf extension, stretch your arms forward, shoulder height, hands against the wall, and legs about 1 meter apart from the front and back.

With the tibia extended (front of the calf), stand upright with your hands on your hips or hips, your right leg folded on your left leg, and your right big toe on the ground. Gently bend your left leg and it will cause your right calf to bend as well. At this point, you can feel the stretching sensation of the tibia in your right leg.

Hold this movement for 20 to 30 seconds, then redo it on the other side.

With the hamstrings extended (at the back of the thighs), take a step out of the left front of the left leg with the heel on the ground and the toes pointing towards the ceiling. Bend your right knee and gently lean your upper body forward with your hips up. Hold for 20 to 30 seconds, switch to the other leg and redo. You will feel a stretch on the back of your thighs.

4. Medication and diet

An appropriate ointment can be applied to the sore areas of the muscles to relieve the soreness. Topical analgesics, such as voltarin latex, may be used in combination. Apply directly to the sore area and massage until the affected area feels slightly warm, so that the drug ingredients are fully absorbed and directly reach the affected area, quickly relieving the pain.

In addition, oral vitamin C has the effect of promoting the synthesis of collagen in connective tissues, which can help speed up the repair of damaged tissues and relieve soreness. Vitamin E can reduce the accumulation of harmful muscle products (free radicals, etc.) during exercise, relieve muscle soreness during exercise, and reduce the degree of muscle damage caused by strenuous exercise.

What to do if your leg muscles are sore after climbing? Soreness in the leg muscles is a common condition during exercise. Below I have sorted out the solutions to leg muscle soreness after climbing the mountain, I hope to help you!

Causes of leg muscle soreness

The first thing to be clear is: this is a normal natural physiological phenomenon; The second is that the exercise intensity is high, which is a reaction to exercise fatigue; Third, after exercise, the body produces a product called "lactic acid". After a person goes on a super-intense hike or mountaineering, the arrangement of muscle fibers changes and "lactic acid" is formed, and if "lactic acid" is not excreted in time, the muscles will continue to be sore.

Sore leg muscles

After high-intensity mountaineering, the two areas of leg muscle soreness are the muscles in the front of the thighs (called the quadriceps) and the muscles in the calf (called the gastrocnemius). If you have strong leg muscles, or if you climb mountains regularly, it is better. Flexibility, basically no such soreness.

How to reduce leg muscle soreness

1. Rest more: Rest can slow down muscle soreness, rest more can also link fatigue and promote blood circulation, accelerate the elimination of metabolic lactic acid, and make it return to normal.

2. Medication: You can choose voltarin ointment, Yunnan Baiyao, safflower oil and other ointments to relieve muscle soreness.

3. Massage: Massage the sore parts of the muscles to relax the sore muscles, promote blood circulation, speed up the decomposition of lactic acid, and slow down the degree of muscle soreness.

4. Hot compress: Use a hot towel to apply hot compress to the sore muscle parts to promote blood circulation, speed up metabolism, and relieve the pain caused by muscle soreness.

5. If you are sore, simply going to a hot bath is also a very effective way to relieve muscle soreness.

How to avoid leg muscle soreness and/or tremors after fatigue

1. Pay attention to the intensity during outdoor climbing and mountaineering, and do not excessively consume physical strength, so as not to have muscle soreness for a long time and affect normal life and rest.

2. Exercise the "quadriceps" muscles in front of the thighs, and often do squats, lunges or lunges.

How to relieve leg muscle soreness during exercise

1. During exercise, the loss of minerals will also accelerate the soreness of the leg muscles, so it is very necessary to supplement potassium in time, such as eating bananas, watermelon, grapefruit, oranges and other fruits.

2. In the process of outdoor sports, it is also very necessary to replenish water in time.

3. Stretching the limbs and massaging the leg muscles have the effect of relieving soreness.

3. Exercise the "gastrocnemius" muscles of the calf, skip rope, stand upright on tiptoe, that is, the toes touch the ground, the higher the heel is from the ground, the better, stand on tiptoe and put down, and do it repeatedly.

Continuous exercise: Do not stop exercising when you have muscle pain, you need to do gentle exercises, try to do soft stretching exercises first, which will not only help relieve stiff limbs, but also not increase the burden on the muscles. Many people enter the gym and run at a greater intensity, so for people who are used to calf force.

The calf muscles will activate faster than the quadriceps and glutes. Therefore, before running training, you can do a few squats and other hip leg weight training to activate the thighs and the calves exert too much force during the running process. There is more compensation generated, when we run, we are large muscle groups, and the effect of driving small muscle groups to exert force will be better, and running will be faster.

During this period, eat more protein-rich foods for three to five days, running is the most comprehensive workout at that time, but at the same time, it is necessary to mainly exercise scientifically, and you can't do high-load workouts at once. To be scientific, step by step to the gym such as eggs, lean meat, conditions allow you to drink protein powder, I am a fitness coach, I am happy to answer for you, I hope it can help you. If it is sore, you can use the methods of stretching and relaxing, massaging and pressing to relax, foam rollers or tennis balls and other elastic and solid objects on the inside to massage and relax.

After the body is fully warmed up, the muscles are stretched for about 10 minutes, stretching the calf muscles, followed by the biceps femoris and quadriceps. During this period, you can consume more protein-rich foods for three to five days, and if it is serious, you can go to the hospital to ask the doctor to diagnose and prescribe some medicines; If it's not serious, you can do a little baking, which belongs to physics**; Get plenty of rest and take plenty of supplements to allow it to recover naturally. You can't just stop running as soon as you swell.

4. Prepare for exercise before running. Such as slapping massage, bounce, jogging, etc. 5. After running, you should massage gently, or press yourself, or ask others to press.

6. Prevent wind and cold after running. If you overdo it, or if you have the wrong posture, you must remember to stretch and warm up before and after exercise.