What are some good ways to deal with leg muscle soreness?

Clause. 1. Take continuous rest, usually for 3-5 days, and the symptoms of leg muscle soreness can be relieved.

Clause. 2. Proper aerobic training, such as slow running or elliptical exercise, can quickly decompose metabolites such as lactic acid in the leg muscles for 30 minutes, thereby relieving the symptoms of soreness, and it usually takes 1-2 consecutive exercises to make the symptoms disappear completely.

Clause. 3. Intermittent hot compress on the legs**, each hot compress for 30 minutes, 6-8 times a day, hot compress for about three days can fully relieve the soreness symptoms.

Clause. 4. Massage** or muscle stretching on the leg muscles can improve muscle tension, promote muscle metabolism, and reduce soreness.

It depends on what caused it. In terms of general life experience, it is generally a situation that occurs after exercising less at a time, exercising a lot at one time, or standing in the room for a long time at one time. It is mainly caused by the accumulation of lactic acid produced by metabolism during continuous exercise.

It generally begins to appear the day after exercise, a few days and disappears on its own.

The way to speed up is to prepare for activities before exercising and do a good job of relaxation activities after exercise. If you have muscle soreness, you can do some light relaxation activities, massage, and hot compresses. The principle is to speed up blood circulation and take away the lactic acid accumulated in the muscles as soon as possible.

Usually exercise more, the anti-lactic acid accumulation effect is significantly enhanced, so you should exercise more often. Wish.

In sports medicine, there are two types of muscle soreness caused by exercise: one is when the pain appears immediately after exercise, but it disappears quickly, which is called acute muscle soreness. x0d x0a is the other type of activity that appears a few hours or overnight after exercise, and is accompanied by tiredness and fatigue, and even muscle cramps, stiffness and other symptoms.

How is lactic acid produced Human exercise requires energy, and if the energy comes from aerobic metabolism in the cell, it is aerobic exercise; But if the energy comes from anaerobic digestion, it is anaerobic exercise. During aerobic exercise, glucose is metabolized to produce water and carbon dioxide, which can be easily excreted from the body through breathing, and is harmless to the human body. During anaerobic exercise, glucose digestion produces a large amount of intermediate metabolites such as lactic acid, which cannot be eliminated through respiration, resulting in lactic acid accumulation.

Self-treatment of thigh muscle soreness.

1. Rest

Proper rest can slow down the phenomenon of muscle soreness, and can slowly promote blood circulation, can accelerate the elimination of metabolites, and can eliminate the supply and repair of nutrients in the sore muscles, so that it can return to normal.

2. Pat and massage

Pat and massage the sore area to relax the muscles, promote muscle blood circulation, help damage repair and spasm relief.

3. Static stretching

Stretching muscles accelerates muscle relaxation and antagonist muscle relief, aiding in the recovery of spasmodic muscles. Static stretching exercises for sore areas, holding the stretch for 2 minutes, then resting for 1 minute, repeating can help relieve spasms.

4. Warm compress

One of the most effective ways to apply a warm compress to the sore local muscles can promote blood circulation, improve metabolism, and accelerate the relief and recovery of muscle soreness, especially with light stretching exercises or massage, which will accelerate the elimination of delayed muscle soreness and promote its return to normal.

In addition, for such patients, the most important thing is to rest, because they have soreness symptoms, and it is difficult to improve the symptoms of continued exertion, so they must not get cold, insist on hot water bottle hot compress every day, twice a day, the effect will be more obvious for more than half an hour each time, and the external plaster for blood circulation and blood stasis can be used externally or oral non-steroidal anti-inflammatory analgesic drugs. or blood circulation and stasis removal drugs**, which will generally get better slowly. ”

Leg muscle soreness is usually caused by poor blood circulation, cold wind, and lactic acid accumulation caused by excessive exercise. In this case, it is recommended not to apply warm compresses or massages to these areas at the same time as activities. Combined with the spray of Sophora or the application of Snow Mountain Golden Arhat Pain Relief Application, if you can go to the hospital for physical **, the recovery will be faster, it is recommended to carry out computer intermediate frequency drug penetration**.

At present, pay attention to keep warm, avoid being exposed to the wind and cold, and you can do cupping appropriately**.

Leg muscle soreness is caused by the accumulation of lactic acid caused by long-term strenuous exercise, resulting in muscle soreness, the best way is to stretch and massage to relax the leg muscles, and at the same time pay attention to rest, so that the muscles can be fully recovered.

Ways to relieve leg muscle soreness:

Leg soreness is mainly thigh and calf soreness, and the cause of pain is generally that the muscles produce acids after exercise, and your body cannot break down these substances in a short period of time, resulting in soreness.

Apply warm compresses to the sore local muscles to promote blood circulation and metabolic processes, which helps to repair damaged tissues and relieve spasms; Perform static stretching exercises for sore areas, hold the stretch for 2 minutes, then rest for 1 minute, repeat, and do this stretching exercise several times a day to help relieve spasms; Massage the sore area to relax the muscles, promote muscle blood circulation, help damage repair and spasm relief; Oral vitamin C has the effect of promoting the synthesis of collagen in connective tissues, which helps to speed up the repair of damaged tissues and relieve soreness.

Immediately after a muscle strain, cold treatment should be applied - rinse the area with cold water or wrap it in a towel to cool the area, and then wrap the injured area with appropriate force with a bandage to prevent swelling. While relaxing the muscles of the injured area and elevating the injured limb, some painkillers and hemostatic drugs can be taken at the same time. Remove the bandaging after 24 to 48 hours.

According to the condition of the injury, it can be applied to promote blood circulation and reduce swelling, and the injured area can be massaged with appropriate hot compresses or lighter techniques.

1 Apply a warm compress to the sore local muscles to promote blood circulation.

2. Static stretching exercises for sore areas can help relieve spasticity;

3 Massage the sore area to relax the muscles.

4 Oral vitamin C promotes faster repair of damaged tissues and relieves soreness.

There are many causes of leg soreness, such as nerve problems, overwork, damage to the lumbar spine, calcium deficiency, blockage of blood flow, colds, etc., accompanied by fatigue and other sensations. Because general pain is caused by inflammation, and the ingredients contained in fusaline diclofenac are effective anti-inflammatory and analgesic, accelerating the recovery of leg muscle pain and other symptoms. It is mainly used to relieve neck, shoulder, lower back and back pain, arthritis, muscle pain, soft tissue and joint pain, etc.

Massage can be relieved, if you can't do it, try to raise your legs, it will make the blood flow backwards, which will be slightly better.

Apply a hot towel while kneading and activating the meridians.

Drink some hot water and gently pat it with your hands for two minutes.

If it is simple superficial varicose veins of the lower limbs, the general clinical symptoms are mild, the progression is slow, and most of them are manifested as simple varicose veins, and in a few cases, there may be thrombophlebitis, venous ulcers, etc.; If it is a deep vein valve insufficiency, or even a deep venous return obstruction, the condition is relatively serious, the calf has a feeling of heaviness when standing, easy fatigue, and even swelling and bursting pain of the lower limbs, and the later stage will occur ** nutritional changes, desquamation, atrophy, pigmentation, eczema ulcer formation.