How to recover quickly from leg muscle soreness

There are a few ways to relieve 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.

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.

The methods for quick recovery are:

1. Rest. Rest slows down muscle soreness and slowly improves blood circulation.

2. Static stretching. Stretching muscles accelerates muscle relaxation and antagonist muscle relief, aiding in the recovery of spasmodic muscles. Perform a static stretch exercise on the sore area, hold the stretch for 2 minutes, then rest for 1 minute, and repeat.

3. Pat and massage. Massage the sore area to relax the muscles, promote muscle blood circulation, help damage repair and spasm relief. Of course, self-relaxation can also be carried out**, generally focusing on the nape of the neck and limbs, supplemented by the head, chest and abdomen.

The specific methods are:

a。Beat your back: Make empty fists with both hands and gently pound the shoulders and waist. When patting, pay attention to the back should be light, and the lower limbs can be heavy.

b。Massage of the legs: Repeat the massage from top to bottom on the anteromedial and anterolateral thighs.

c。Shake your legs: Stand or sit with your leg muscles relaxed and shaken, while performing up, down, left, right and circular movements of the ankle joint.

4. Hot compress is the most effective way to 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.

The main causes of muscle soreness are as follows.

1.Lactic acid build-up.

2.Muscle spasms.

3.Damage to muscle fibers or connective tissue.

4.Other factors. Muscle soreness can be caused by changes in osmotic pressure between tissues or acute inflammation, improper exercise, medications, and some diseases.

You can apply a local warm compress and rest on a bench to bend down. or drugs**.

The mechanism of muscle soreness is complex, mainly including the following aspects:

Lactic acid build-up. Muscle spasms.

Damage to muscle fibers or connective tissue.

Other factors. Muscle soreness can also be caused by changes in osmotic pressure between tissues or acute inflammation. Therefore, improper exercise, medication and some diseases can cause muscle soreness.

Self-treatment of muscle soreness.

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

2. Static stretching Stretching muscles can accelerate the relaxation of muscles and the relief of antagonistic muscles, which helps the recovery of spasmodic muscles. Perform static stretching exercises on the sore area, hold the stretching state for 2 minutes, and then rest for 1 minute, repeat to help relieve spasms.

3. Hot compress is the most effective way to apply hot compress to the sore local muscles, which can promote blood circulation, improve metabolism, and accelerate the relief and recovery of muscle soreness, especially with slight stretching exercises or massage, which will accelerate the elimination of delayed muscle soreness and promote its return to normal.

Solution: After high-intensity exercise, jog a lap first, and then ask your friends to help you relax your whole body, focusing on the muscles with the largest amount of exercise, press when the strength is a little greater, I used to track and field team training, the teacher is to step on it, others think it is very violent, but the effect is very good.

Eat more meat, or high-protein things, such as protein powder, egg white, and meat, which are often used to build muscles, are all good things. Muscle soreness is a sign that your muscles are in place or you have not exercised for a long time.

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.

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

It can properly massage the sore areas of the thighs to promote local blood circulation and help recovery. You should also reduce your workload, don't engage in excessive physical work, overwork will also cause discomfort to put too much pressure on your legs, usually pay more attention to rest, and supplement vitamin D or calcium. Pay attention to the warmth of your legs, and soak your feet in hot water for massage to relieve pain.

Ways to prevent muscle pain are:

Do a good job of muscle stretching before and after the workout, that is, preparation and relaxation before and after the workout.

We must follow the principle of gradual progress, don't rush to achieve results, the true meaning of exercise is fitness, if you damage your body, the gains outweigh the losses.

Hydrolyzed whey protein and carbohydrates are used for muscle repair after a workout.

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.

Fitness must be gradual, whether it is weight-bearing or training intensity, for beginners without weight-bearing fitness and muscle soreness, not to mention weight-bearing, no matter how much weight you can lift, you must slowly add it from zero intensity. Replenish protein and carbohydrates for muscle recovery after a workout.

Generally speaking, the prolongation of varicose veins of the lower limbs will lead to complications such as subcutaneous induration, ulcers, pigmentation, and wet diagnosis. In the absence of deep venous insufficiency, edema may also occur.

How to relieve thigh soreness after a workout? And speed up muscle recovery?

There is a process of muscle recovery, active massage relaxation, and generally a day or two of rest will recover well.

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. Stretching your muscles can help your body break down those acids. The feeling of fatigue caused by short, strenuous exercise occurs mainly in the muscles.

In addition to muscles, ultra-intense exercise involves various organ systems of the human body. When performing long-term endurance exercise, in addition to the decrease of ATP and CP in the muscles, muscle glycogen is also depleted.

Muscle soreness is only temporary, you don't have to give up exercising because of the temporary soreness, continue in the case of pain, in the future if you don't exercise for a while, suddenly you won't be like this when you exercise vigorously, even if it will still be sore, but it is also very light. Hope it helps.