What can be done about leg soreness after swimming 20

Reasons: 1. This reaction is very common after the initial launch;

2. Excessive force, or swimming for too long;

3. Usually exercise less, and the muscles can't adapt to the large amount of exercise in a short time.

Solution: 1. Gentle massage to promote blood circulation;

2. Reduce the amount of exercise the next day until the soreness disappears, and then gradually resume the amount of exercise, but don't stop exercising (that will cause the soreness to repeat!). ）

3. In the future, you should warm up before swimming to reduce the damage to your muscles, and eat a little chocolate before going into the water.

If it's just soreness, it may be caused by a lack of exercise or too much exercise.

Because the muscles of prolonged or strenuous exercise are in a state of anaerobic respiration, the oxygen content of the blood is relatively reduced, and lactic acid is produced.

Causes muscle soreness and pain. Rest and a small amount of aerobic exercise, such as walking, gymnastics, etc., can be relieved.

If the pain does not go away after a few days, it may have injured tendons or muscle tissue during exercise.

Let's go to the hospital for a check-up.

Soak in hot water first, relax, dry and spray with spray, or touch the calf with panacea.

Hello、 I am a swimmer of the provincial team、The situation you said may be divided into two types、First。

1. Muscle tissue growth is a normal reaction, and it would be good to exercise more, but if you say it hurts, it may be a slight muscle strain caused by irregular posture, and I mind if you go to the doctor.

Rinse with hot water while bathing and massage. If you don't want your legs to be sore, after swimming, kick your legs twice to relax.

Warm a towel to burn lactic acid.

That's what gets tired.

Excessive muscle fatigue.

1.Intensify your workouts.

2.Relax more. It is to take a hot bath to promote blood circulation.

Rub it yourself. Don't use it so hard.

Pay attention. Don't strain again.

Take some calcium tablets Every time you swim, you have to relax your leg muscles After swimming, if not, then warm the towel

It's like not exercising for a long time, it's normal, usually exercise more, you don't feel this way!

This shows that you usually exercise too little, keep exercising.

What causes muscle soreness after a fitness workout? What to do? Many people wonder why they wake up with sore muscles after the first day of exercise, and what causes this?

Saipu Fitness Coach Training Base is here to explain to you why muscles are sore after exercise. Generally, this kind of muscle soreness after exercise is due to the production of a large amount of lactic acid in the process of training, when the lactic acid produced by the human body is greater than the human body's own consumption of lactic acid, lactic acid will hinder the circulation of blood, and eventually form muscle soreness. However, this kind of lactic acid produced by exercise is a normal phenomenon, and it only gives people a sore feeling.

Generally, if you don't continue to exercise, it will disappear automatically in about 5 days. If you continue to exercise, it will be eliminated in 2 to 3 days.

So what should you do if you have sore muscles after a fitness workout? Is there any solution? In this case, there are two options, one is to enjoy the soreness and the other is to eliminate and relieve the soreness.

One of the things to enjoy post-workout muscle soreness, this one is simple. It is to let the lactic acid produced in the body disappear automatically, and you can rest directly after exercise, and it will disappear automatically in about 5 days.

There are generally two ways to eliminate and relieve muscle soreness after exercise.

The first method: aerobic exercise after muscle soreness. Long-term aerobic exercise is conducive to the automatic decomposition of lactic acid produced in the body and the production of energy, thereby reducing the accumulation of lactic acid in the body and eliminating and relieving muscle soreness after exercise.

The second method: effective stretching after muscle soreness. The principle of eliminating and relieving muscle soreness after exercise is to disperse the lactic acid that is gathered together and obstructing blood circulation, so as to eliminate and relieve local muscle soreness.

This type of muscle stretching requires the practitioner to understand how to stretch the muscles throughout the body.

Learn what causes muscle soreness after a fitness workout? I hope that the answers to the questions of Saipu Fitness Coach Training Base can satisfy you, and I also hope that you can find some professional fitness people to give you some professional guidance when exercising, so as to prevent irreparable injuries caused by your incorrect fitness habits. I hope fitness can bring health and happiness to everyone!

It's fine, just keep exercising for 4 days, or maybe 5 days.

Beginner swimmers have this pain because of the wrong use of strength, or the lack of exercise in some parts of the body, many people use the method of resting to wait for the body to repair automatically, but there is a better and more effective way to promote the recovery faster, that is, light exercise.

Lower limbs: Walking is the best way to quickly eliminate discomfort in the lower limbs.

Back: The "plow pose" of yoga is the best way to eliminate back fatigue. If your back muscles are in a more tired state and you may not even be able to lift your legs, you can ask someone else to help you do this, first do the lift, then slowly bend your legs towards your head, do it for a few minutes at a time, for a few days in a row.

Abdomen: This can also be taken as a relaxation exercise in yoga. To do this, lie flat on your back with your hands above your head, your arms parallel to the floor, and your legs straight.

1.Then stretch your legs and hands down and up at the same time, straighten your whole body, and then relax your whole body.

2.Then you can stretch your left leg and left hand down and up at the same time to relax;

3.Change the right leg and stretch the right hand down and up at the same time, relaxing;

Do it in turns a few times, and while your body is straight, hold it for a while, while not forgetting to breathe.

The movement is actually the kind of posture and feeling that you should have when you skate in freestyle (I think it is personal).

Ask your family to help you relax your muscles when you're at home. Just lie down on your back, and then ask her to gently step on the sore parts of your limbs with her feet. You can shake it appropriately when you step on it.

You can also stand directly on your lap and step on it, that's okay. I studied physical education, and I relax my muscles like this after training every day.

Hello, you can relax with a bag of milk after your swim. When you get home, take a hot shower and tap your sore muscles more.

That's because you don't relax after exercising, and you can remember to relax after the next exercise.

A full body massage or a hot bath or sauna can be relieved.

Didn't feel like there was a thrust.

It's because the toes are not hooked, it's normal for the thighs to ache when the water is trapped, just exercise more.

That's all right.

1. Cold compress**.

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).

2. Hot compress**.

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.

Note: To relieve muscle soreness, cold compresses should be applied first, followed by hot compresses.

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

1. What to do if your muscles are sore after exercising.

Prevents post-workout muscle soreness:

1. The exercise arrangement should be reasonable. After a period of exercise, the amount of exercise that originally appeared in muscle soreness is less symptomatic. and the presentation is specific. For example, downhill exercise can reduce muscle soreness caused by downhill exercise after a period of exercise.

2. Local warming and rubbing of drugs. Soaking in warm water after a workout can reduce muscle soreness. Topical rubbing of oil, paste, or rubbing agent may also reduce pain.

3. Stretching muscles can reduce soreness. Stretching muscles accelerates muscle relaxation and antagonist muscle relief, aiding in the recovery of tense muscles. This muscle stretching exercise also lays the foundation for preventing strains during exercise.

4. Do a good job of preparing for and organizing activities during exercise. Adequate preparation and tidying up can help prevent or reduce muscle soreness.

Second, will the legs be thicker after exercising?

First of all, because your long-distance running exercises do not add fat but muscle fibers in your legs, it is absolutely not okay to rely on dieting or something, and it will also affect your learning; And exercise can't be quantified intensively, and people who don't exercise regularly will have a lot of exercise over a period of time to produce your situation.

You must keep jogging every day now, and you must not give up exercising just because your legs are thick. After the run, take a slow walk and do a relaxation exercise

1. Pull the thighs: stand with your feet shoulder-width apart, stretch your hands cross, bend down and touch the ground with your lower hands, then slowly grab your ankles with your hands, your body is perpendicular to the ground, feel the outer thigh muscles stretch, hold for ten seconds, slowly straighten your waist, and make 3 sets;

2. Pull the calf: the foot is cocked, the toe is on the fixed place, such as the table leg and the wall, straighten the leg and lean forward, feel the calf muscles stretch, do 3 sets of leg changes and then do it;

3. Stretching: Sit on the ground, stretch your legs flat, stretch your hands straight and touch your toes, head down, and then try your best to probe forward, feel the back muscles stretch, slowly straighten your waist, and do 10 sets;

It is recommended that you combine the above stretching and relaxation movements every day to insist on running and skipping rope, and it will not take long for your leg muscles to become symmetrical and elastic!

Yes, because swimming is a full-body exercise and it is very physically demanding, but remember that if you want to **, it is best to wait until you have swam for 30 minutes before eating. Of course you can**, I've tried, swimming I feel is one of the more physically demanding sports, and of course it consumes more fat! After swimming, I feel very hungry and very tired, so try to avoid it.

Whether it is swimming in freestyle or backstroke, the action of the leg is that the thigh drives the calf, the toe is tightened, and the knee is not bent as much as possible. The movement of the arm is driven by the shoulder axis. The main thing is to master the rhythm, and it is best to consult a professional coach to guide it personally, otherwise it will be difficult to change it after the movements are not standardized.

It is normal for swimming to be physically exerting and your limbs to ache, so it is recommended that you do a good job of relaxation after each swim, and pounding or shaking your limbs can relieve the soreness.