I have some calf pain in my recent training, how can I improve it?

Trained too hard calf pain? Be suspicious of tibial fatigue periosteitis.

For many people who have just started to contact fitness, they always hope that they can quickly achieve good training results, often rush to achieve results, arrange the rhythm of training too tightly, and the training intensity is also very high, and novices often lack the foundation of exercise, as well as fitness-related knowledge, training skills, etc., it is very easy to cause sports injuries, today we will introduce a very common sports injury disease - tibial fatigue periosteitis.

Tibial fatigue periostitis is most common in sports students preparing for various competitions, and can also occur in athletes who have been training for hurdles, rope skipping, long jump, pole vault and other events for a long time.

The most typical symptom of tibial fatigue periostitis is pain in the front of the lower leg when tiptoe or other toe pressing motions. When the condition worsens, there may be pain at rest, or even the inability to walk normally, and claudication. When you press the inside and front of the lower calf with your hands, you often feel severe pain.

This is especially true when there is no muscle covering the lower tibia. Redness, swelling, edema, etc. may also occur locally.

It is recommended that if you have relevant symptoms, you can see a hospital and have relevant tests to confirm the diagnosis. Once tibial fatigue periostitis is diagnosed, the affected limb should be rested immediately, and in severe cases, all movement should be stopped immediately, the affected limb should be appropriately elevated, and the calf can be wrapped with elastic bands. It is recommended to apply ice to the affected area, wrap the ice cubes in a towel, roll back and forth on the affected area, be careful not to put the ice cubes on the affected area all the time, or take an ice water bath on the affected limb, but it should be noted that the foot should be soaked for no more than 2min each time, and the foot should be moderately restored to temperature before repeatedly soaking in ice water.

You can also soak your feet alternately with warm water and cold water, but the difference in water temperature should not be too large, so that the vasodilation and contraction can be alternated to achieve the purpose of promoting blood circulation.

In order to prevent tibial fatigue periosteitis, the following points must be done. First, don't rush the exercise, be sure to slowly increase the training intensity, so that the body has an adaptation process. Clause.

Second, the way of exerting force must be correct to ensure the balance between muscles. Clause.

3. Running and other sports must choose running shoes with rebound and good cushioning, and it is best not to choose too hard ground. Clause.

Fourth, the most important point is to make adequate preparations before exercise, especially stretching, including ankle and knee joint warm-up. After exercising, it is also necessary to do sufficient relaxation and massage to relieve muscle fatigue. Clause.

5. Athletes with too large weight base, do not rush to carry out activities with excessive weight on the lower limbs, you can reduce your weight by advanced swimming exercises, and then carry out weight-bearing exercises on the lower limbs. <>

Specialized massage training should be done for the calf area, and care should be taken to eat less greasy food.

First of all, you should pay more attention to massage your acupuncture points, soak your feet with the right water temperature, and if it hurts from excessive exercise, you can do some warm-up exercises next time to relieve the pain.

How can I improve my calf pain caused by training? Before training, you should do stretching preparatory exercises, and after training, you should also do relaxation exercises, and pay attention to a healthy diet after exercise.

Pain in the calf of training may be due to overtraining, and reducing the intensity of training can relieve the symptoms of pain.

Massage. Because the pain after training is caused by lactic acid, it can be improved with just the right amount of massage.

People who do not exercise regularly will have backache and leg pain the next day after occasional exercise, so how to relieve the backache and leg pain that occurs the next day after exercise is a problem that many people are anxious about.

In some cases, after everyone has exercised strongly, my body has exceeded the load, and at this time, everyone should give themselves a reasonable rest. Because more rest can reasonably reduce the condition of thigh muscle pain, and can also promote everyone's healthy blood circulation, accelerate the rate of metabolism products in everyone's body. After exercising, remember to rest more, so that it is beneficial to reduce everyone's fatigue.

In addition to resting more, we can also carry out a health massage on the location of our thigh muscle pain, which can promote the blood circulation at the root of the thigh, accelerate the dissolution rate of lactic acid in the muscles of the whole body, and then achieve a practical effect of relieving the pain of the inner thigh muscles.

In order to prevent sore legs after jogging, it is recommended that you do warm-up exercises before exercising, prepare for exercise in advance, and straighten your bones. Do a good job of relaxation exercises after exercising. After knocking the sore area with your hand and draining the lactic acid, the leg soreness clears of course.

You can also sit on the floor and relax your legs, followed by a kneading and therapeutic massage of your feet to relax your nervous muscles. It can also be applied to the painful area with a hot cotton towel or taken in a shower to speed up blood circulation, which can have a relieving effect. If you have a wide range of pain, you can also consider taking a shower to promote blood circulation.

We can tap and massage the feet, and then push the lactic acid in the muscles of the whole body to be discharged, so that the legs will not hurt quickly. If your leg hurts when you're running, it must be caused by your long-term inactivity. So if you run every day and stretch your leg muscles every day, it won't hurt much after that.

If it is constant pain or tearing pain, it may be a strained ligament and you should see a doctor immediately.

During strenuous exercise, the tension and elasticity of the muscles will increase under the sharp movement, which will cause physical damage to the muscles; The metabolism will increase with the increase of exercise, and the toxicity of metabolic waste products will increase, resulting in damage to tissues; Affected by muscle neuromodulation, muscles cramp and ache.

1. Stretching. Stretching the muscles relieves the soreness of muscle spasms. Stretching exercises for areas of muscle soreness, holding for 2 minutes, resting for 1 minute, repeating, and doing exercises several times a day can help relieve soreness.

2. Massage. Massage relaxes muscles, promotes blood circulation, and helps to repair injuries and relieve spasms. Relax on your own with a foam roller**, massage your neck or limbs, or use a fascia gun for a deep relaxation.

3. Hot and cold compresses.

Ice packs can be applied with ice packs, hot towels can be used for warm compresses, and a fascia gun with hot and cold compresses can be used to relieve muscle aches.

After the exercise, be sure to carry out proper stress relief and stretching work, after the workout to soak your feet in hot water or choose to take a hot bath, relax the muscles, so that the muscles can better reduce the pain, you can also properly add a little calcium and zinc to relieve this painful feeling.

You can exercise in advance during the workout, you can soak your feet in hot water after the workout, and you can also spray some medicine on the painful area, which can relieve the pain.

You can take a proper rest first, reduce the amount of exercise, and then use hot water or hot towels to apply a hot compress and a proper massage, or you can take a blood-invigorating and pain-relieving spray for relief.

It is caused by the sudden exercise after not exercising, knowing that I usually practice more, so that the body can adapt to running, and it will be fine slowly, you can shake your legs after exercise, and gently pat back with your palms, which can reduce the pain of your legs, I used to be on the track and field team at school, and the coach probably taught us like this, and the effect is good!

That's because of the build-up of lactic acid in the body. You can take a hot bath, eat alkaline food, shake your legs to make it fully relax (you have to do a good job of relaxation after each exercise) is really sore, spray Yunnan Baiyao aerosol, just spray a white bottle, I practice sprinting, and relaxation after each training is very important. Don't stop exercising, as sweating can also help flush out lactate.

It won't be a strain, you are too lacking in exercise, the standing position of the spinning bike is too easy to make the legs, waist muscles fatigue and pain, if the posture is not right, even the shoulders, biceps will have a slight pain!

Strenuous exercise causes the muscles to produce a large amount of lactic acid, which accumulates in the muscles and destroys the muscle cells, which will make people feel pain! It usually lasts 4-6 days!

The main way is to eat more protein-rich foods, which can effectively repair damaged muscle cells! Massage the painful area, stretch (there is a stretching exercise after the spinning bike, you can do it yourself at home)!Remember that exercise can be effective in reducing your pain!

Jogging for 30 minutes a day will reduce the pain! Let's get moving!

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. The training plan I give is: 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

Walk slowly, don't sit, raise your hands 2, press your legs, and adjust your breathing. It's actually very simple, if you don't know how to relax yourself, then what kind of sports do you practice?

After a workout, you can soothe tight muscles by patting, massaging, and stretching.

I'm so annoying, what should I do? Haha

The peroneus longus muscle of the lower leg is still gastrocnemialgia, that is, the front or back of the calf.

The previous pain may be chronic periostitis, so you have to reduce the amount of your usual massage, and you have the conditions to go outside for massage.

Chronic periostitis is generally fine in the early stage, but if it is in the later stage, it is very troublesome, and you have to see a doctor.

If it's back gastrocnemialgia, congratulations!

You're growing fast, too hardworking.

Solution:1After exercising, do a good job of relaxing, and several people pinch and step on each other;

2.Apply a hot compress before bedtime.

The front can also be warmed.

Hmmm......Your situation is completely normal! Everyone who trains will!

1) Because the amount of training is relatively hard, the energy consumption of the body is large, and the physical strength is also the same! In a short period of time, your physical energy decreases!

2) Maybe because you train too hard or hard, faster than others, and be serious, so all parts of your body consume a lot of energy and produce too much lactic acid! Causes pain in all parts of the body!

Summary: In your training, you are too serious or desperate, resulting in fast energy consumption in the body, and a strong sense of reaction in each part, in this case, don't train anymore, stop, rest, run again, train again, it's really not good, just train the next day! The main thing is to learn to protect your physical strength, and rest more when your physical condition is not good!

To relieve muscle soreness, a cold compress followed by a hot compress should be used.

To relieve muscle pain caused by sports contusions and strains, the first step is to apply a cold compress to the painful area every 4 to 6 hours for 20 minutes for the first few days. This relaxes the muscles from excessive tension and thus relieves pain. The tool used to apply the cold compress can be an ice pack or a packet of frozen vegetables.

It is best to wrap the ice pack with a dry towel or clothing before applying a cold compress to avoid frostbite.

After two to three days of cold compress, the tension and pain of the muscles can be greatly relieved, and then the hot compress** should be taken in time to completely eliminate the feeling of soreness in the muscles.

Hot compress** is best done 3 times a day for 20 minutes each time. There are many ways to apply a hot compress**, you can use a small bottle of hot water, a hot towel directly to the painful area, or you can take a lamp, a bath or a hot bath.

Experts also point out that for muscle or joint pain caused by some chronic diseases (such as arthritis), hot compresses are more effective than cold compresses.

Ways to avoid muscle soreness:

Muscle stretching exercises (performed in a static manner).

The principle of gradual load: the principle of overload of muscle training makes the muscles easy to be injured, and with the principle of gradual load, the quality and quantity of muscle training can be slowly improved, so as to effectively avoid injuries.