My feet have been standing for too long, sore, how to relax?

Hello. As we all know, the blood circulation of the whole body of the human body, when standing, the leg veins send blood back to the heart in order to resist gravity, so there are valves every 10-20 cm in the veins of the lower limbs, which can block the downward flow of blood back to the heart. When the calf muscles contract during activity, blood flows back concentrically from the bottom up without blood stasis in the lower extremities.

In fact, everyone will have a feeling of swelling and soreness in the lower limbs after standing for a long time, which will be relieved after resting or elevating the lower limbs. So why do some people get varicose veins when they stand for a long time? This brings us to the problem of venous valves.

Due to genetic mutations or hemodynamic factors, the deep vein valve in some people is insufficiency and loses its ability to block the reverse flow of blood, and the regurgitated blood can increase the venous pressure in the lower extremities, increase the blood volume in the superficial veins, and form varicose veins. In the early stage of the disease, most of the manifestations are telangiectasia and superficial varicose veins, and in the late stage, hyperpigmentation, eczema or lipid changes will occur. Therefore, the decisive factor is whether the venous valve function is sound or not.

Suggestions: 1. Try to be active as much as possible; 2. If possible, try to raise your legs as high as possible; 3. Wear floppy shoes; 4. Soak your feet in hot water every night; 5. Sleep is to put your feet as high as possible (lower leg pads).

Lie down flat and apply a warm compress to a hot towel to speed up blood circulation.

There are many ways to do this, and I personally recommend it:

1. Squat a few times, and then kick and shake your legs, which is the fastest way to relax for a short time.

2. Pay attention to warm-up exercises, open the tendons before standing, and then warm up.

3. During standing, the center should be leaned forward as much as possible, and the heel should not be supported for too long.

4. Strengthen the exercise of leg muscles at ordinary times, such as zama steps or running, kicking, and squatting.

You can soak your feet in hot water at night after returning home and before going to bed.

Just sit down and pinch your calf with your hand.

You can find a place to sit for a short while, stretch your feet straight and let the blood flow, which can be very useful. And when the feet or hands, or arms are pressed for a long time, and when they are very numb, the effect of straightening the arms is obvious.

Or apply a cold compress with an ice pack, a massage with ice water spray, or a massage with alcohol. After the cold**, you can take a warm bath and do a steam bath to warm up your muscles. Then rest to allow the muscles to relax completely.

Positive Approach:

Stretching, swinging, light exercise and massage, focusing on loosening sore muscle groups. Light exercise should be done after a warm shower so that the soreness should stop.

Guidance:

It is normal to have soreness and softness in the feet after standing for a long time, which is due to the excessive production of lactic acid, which leads to the compression of the nerves and causes soreness. To eliminate soreness, it is necessary to accelerate the metabolism of lactic acid. It is recommended to take a hot bath, eat more vegetables, fruits and alkaline foods, drink more water, and moderate exercise will help completely.

Ways to avoid muscle soreness:

Muscle stretching exercises (performed in a static manner).

Principle of gradual load: The principle of overload of muscle training makes the muscles easy to be injured as a result, and with the principle of gradual load increase, the training of muscles is slowly improved.

Quality and quantity can effectively avoid injuries.

Appropriate vitamin C supplementation is still needed.

Late-onset muscle soreness refers to muscle soreness that occurs a few hours to about 24 hours after exercise, and usually lasts for a long time.

One to three days or so. Delayed onset muscle soreness can be caused by muscle injury, muscle spasms, or connective tissue abnormalities, but it is generally considered to be a knot.

Connective tissue abnormalities are the biggest cause of late-onset muscle soreness.

The general public's belief that muscle soreness is caused by lactic acid buildup is incorrect.

Muscles that are rarely used or trained, and sudden intense or excessively repetitive activities tend to cause delayed onset of muscle soreness, and the best way to prevent it is to:

Muscle activity is performed in a gradual manner that allows the muscles to load the heavy or repeated movements that will be performed. If there is muscle soreness, it should be treated with rest and hyperthermia, and it is not advisable to overdo it, otherwise it is easy to cause more serious injuries.