If I have calf stiffness after running, how can I relax my calf?

If I have calf stiffness after running, how can I relax my calf? First of all, we can do a calf pull

1. Stretch of the gastrocnemius muscle on the posterior side of the calf. Runners can start in a push-up position, support the ground with both arms, put the instep of one foot on the other leg, support the heel of the foot and press hard against the ground, hold for 15 30 seconds when there is a feeling of stretching, and repeat 2-4 sets.

2. Soleus muscle traction on the posterior calf. The soleus muscle is located on the back of the calf, deep in the gastrocnemius muscle, and the gastrocnemius muscle together is called the triceps of the calf, the stretching action of the ordinary gastrocnemius muscle is actually not sufficient for the soleus muscle traction, stand on the front and back feet, and then squat slowly until the lower leg has a stretching sensation for 15 30 seconds.

3. Lateral calf muscle stretching. This movement is mainly to stretch the peroneal longus and brevis muscle on the outside of the calf, and the fatigue and tension of the peroneus longus and brevis muscle is highly related to ankle sprain, so the relaxation of the outer calf muscles is very important, and this action is unfamiliar to most runners. In a sitting position, lift one leg up, grasp the outside of the foot with both hands so that the foot is slightly inverted, then push the knee as hard as you can, and when you feel a pulling sensation on the outside of the calf, stretch for 15 to 30 seconds.

Secondly, you can do calf relaxation exercises. Relax on the back of the calf, use a foam roller as a muscle relaxation tool, and can also be fully applied to calf relaxation. Sitting, with your hands slightly propped up, place your calves on the foam roller and roll from the Achilles tendon to the knee for 30 seconds, switching to the other side.

Relax the outer calf, this action can relax the peroneus longus and brevis muscle on the outside of the calf. In a seated position, fold one leg up on a foam roller and roll the entire outside of your calf for 30 seconds, switching to the other side. The front of the calf is relaxed, and this action is done to relax the tibialis anterior muscle on the front side of the calf.

In a kneeling position, with both hands on the ground, place the front side of one calf on a foam roller, and roll the muscles on the front side of the calf for 30 seconds, which can slightly pronate the calf, which can avoid rolling to the surface of the bone and causing discomfort.

If I have calf stiffness after running, how can I relax my calf?

In life, many people pay attention to their own health and figure, so they spend time exercising every day in addition to work, running is a way that most people will choose, because this way of exercise is relatively free in terms of venue and time requirements, but although running is good for the body, it is worth advocating and persevering, sometimes we will find ourselves after running, the calf muscles are tight, and even after a long time, I feel that my legs have become thicker, and they have become very stiff. In fact, this is just an illusion, our legs do become stiff and the muscles become tight after running, but the legs do not become thicker.

After we run, the reason why the muscles are tight and the calves are stiff, this is because in the process of running, our calves are constantly burning fat because of the strenuous exercise, and the muscles will become more and more tight, so this situation will occur, we don't have to worry too much, we can still alleviate this situation as long as we master the appropriate method, one of the most commonly used ways is to stretch the calves after running, this practice is indeed helpful, But I think there's another way that is also good, which is to put your palms together and squeeze your calves together, so that the calf muscles can be deeply massaged to release the pressure.

Although running is worth advocating, we should also pay attention to the appropriate amount of exercise in our daily running, and do not run excessively, resulting in a burden on the body's muscles, which will only make the body worse and worse, which is not worth advocating. Of course, for those who don't like sports, it is also recommended that everyone maintain a certain amount of exercise every day in order to have a healthier body and support us to work and study with more energy. After all, the body is the capital of the revolution, and with a good body, no matter what you do, your efficiency will be improved.

After running, you must do stretching, you can gently massage your calves, you can also use a fascia gun to gently tap your calves, and apply hot water to your calves to relax your calves.

At this time, you should relax your mind, do not over-tense, relax the muscles of the whole body, and then do appropriate massage and stretching, and then do a moderate amount of exercise to relieve it.

At this time, you should hammer your calves or do a high leg raise, or you can massage your calves.

1. The reason why the running calf becomes thicker is: running is always on the ground with the forefoot, which causes the calf muscles to be tightened all the time, and the calf will become thicker and thicker. Therefore, if you want to slim your calves back, you must first land on the ground with the soles of your back feet when running, so as not to let your calves bear more force.

2. Aerobic exercise for a long time can break down muscles. It generally starts after 45 minutes of aerobic exercise, so you can still use running to exercise for a longer period of time, at least more than 45 minutes.

3. Warm up and stretch your leg muscles before running. Move until your body sweats slightly. After running, stretch your leg muscles, especially your calf muscles, in time.

Because the muscles produce a lot of creatine and become congested after exercise, stretching can help to expel creatine from the muscles faster. Accelerates blood flow and is no longer congested.

4. When you are usually active, try to use your calves as little as possible, and your muscles will begin to atrophy and become smaller when you don't use them for a long time. Generally, there will be a noticeable change in a week, and the longer you stick to it, the more obvious the effect.

Can you continue to run after resting after your calves are tight?

Health, Wellness, Stretching, Thighs.

1.Stretch before and after your run. In fact, many friends with sports experience know that because of stretching (1).

It can increase muscle extensibility and reduce running strains. （2）.It can also increase muscle activity and increase the range of motion of the joints, (3).

Increases flexibility, relieves muscle soreness, and prevents muscle stiffness.

2.The training intensity is high. (1) If you do not prepare for the activity before running, the muscles are in a relaxed state, and the muscles are tense and injured when they suddenly move. (2) Running too much and too hard.

3.The road surface is too hard, uneven, long-term climbing, etc. (1) When running in this environment, the ** is too large, (2) the instep is hooked, the tibialis anterior muscle is in a state of contraction, and the muscles often feel tense, which causes injury in the long run.

4.Incorrect running form. (1) Straighten your waist and keep your upper body in a straight line. (2) Shoulders and arms should be relaxed. (3) Hip tension and moderate leg lift. (4) The middle of the foot or the heel should hit the ground first, and the movement should be light and elastic.

5.There is a huge disparity in the strength of the anterior and posterior calf muscles.

Every step we take is done by contracting the muscles of the front calf. The very important thing about tibial fasciitis is that the muscles of the anterior calf are too weak to withstand the repetition of frequent foot hooking and stretching movements like running, so they keep pulling the fascia and producing inflammation.

6.Lack of rest. This is one of the most easily overlooked, when running, the calf, as one of the most important stress organs, can easily cause muscle fatigue and bone injury.

Therefore, at the beginning, you can run for about 30 minutes, every other day, to give your muscles enough time to rest, and you are not easy to get injured.

So how should that be mitigated? Because there will be damage in the process of exercise, but the severity is different, so it is also important for us to repair the body in time!

1.Remember to stretch before and after running.

2.Give your body plenty of rest.

3.Massage. After running, gently massage or press the sore area with your hands to speed up blood flow and circulation.

4.If possible, you can soak your feet in warm water to dilate your blood vessels.

5.Acid drain training. Strengthen the calf muscles through exercise, it is worth noting that the acid removal training is best after 24 hours, at this time, if the muscles are still sore, on the basis of excluding muscle strains and soft tissue injuries, the acid removal training is carried out.

The more effective ways are: squatting up + quadriceps extension.

Then rest for a few days, sometimes too much exercise.

How to relieve calf muscle soreness and speed up muscle recovery after running?

1. Do warm-up exercises before exercising.

2. Don't rest immediately after exercising, so that the muscles are still in a tense state, you can walk for a while, and pat and massage the calves and thighs to relax them.

3. Take a towel with hot water and wet it and wring it out, apply it to your legs, and it will be more comfortable soon, which can speed up the decomposition of lactic acid.

Finally, don't exercise too much in the morning, it's not good to accumulate too much lactic acid.

Hello, your symptoms should be related to your lack of attention to relaxation after exercise, after doing more strenuous exercise, pay attention to muscle relaxation and warmth, so that the muscles are easier to relax.

How to relieve calf muscle soreness and speed up muscle recovery after running?

Stretch. Massage.

Fomentation. Then go to sleep.

Running on the wrong landing.

The landing technique is not good, and it creates an illusion. Some people run on tiptoe, so that the calves will be tired, there will be a feeling of tightness, and the calves will feel like they are "growing". Actually, it's just an illusion. Pay attention to your running form. The correct running position should be from the heel to the forefoot.

Do relaxation exercises after running. Stretch, relax your calves, rub them, stretch. The basic form of the human being is innate, and so is the shape of the legs, and they will not become thicker immediately because of a few runs.

In aerobic strength training, such as dumbbell exercises and barbell exercises, the expansion rate of muscles does not exceed 20%.

Pay attention to your running time and speed. The average aerobic exercise lasts 20 to 60 minutes, and excessive exercise can cause muscle fatigue and joint wear.

This is very normal, because when running, it is the back of the calf that is constantly exerting force.

So the big muscles in the back of the calf are more tense, so you don't have to worry at this time.

Stretch the muscles in the back of your calves and you'll be better tomorrow

It's normal to practice less, just practice.

Hello, as can be seen from your description, you have been in moderation for the past few days, running for a week and the calves are swollen and tight, this is due to the general physique, if you want to adapt to running, the muscles will be strengthened, and it is normal for the calves to become thicker, and the athletes who run are at the beginning, after running for a long time, the muscles have adaptability (by doing the same work with fewer muscles, the muscles will be reduced) affect walking, is it a little painful? If there is some pain, it is normal. Lactic acid is still available, and because the personal exercise time is slightly longer (a week continuous), the leg ligaments and muscles have a certain amount of pressure, so it will hurt, if it affects the walking posture, boys generally show the outer figure of walking after running exercise, and girls are easy to walk the inner figure of eight.