How to alleviate leg and foot fatigue caused by a large number of long term physical exercise every

Foot Fatigue Relief: Proper massage of the feet can relieve fatigue throughout the body.

First, place your foot on the opposite knee and gently rub the ball of your foot until the ball of your foot feels sore. Then gently rub the heart of the foot with the palm of the hand until the heat leg fatigue relief method leg fatigue relief method The massaged person lies flat with his face upward, and the operator puts his right hand on the outside of the right thigh, and uses the palm root to stick to the outside of the thigh, and repeatedly pushes it 20 times from top to bottom. Then use your left hand to manipulate the left thigh as well.

Note that you can use appropriate force, but pay attention to the rhythm, do not sit fast and slow, use two hands or the root of the palm of one hand, repeatedly push and rub on the legs from top to bottom 10 times, the force is even, the action is continuous, and it is advisable to produce warmth The face of the massaged person lies downward, and the operator uses the thumbs of both hands to form a pincer shape with the remaining four fingers, and vigorously pinch the muscles on the back side. Do one thigh first, then the other. Repeated about 20 times on one side, the massaged person lies flat with his face upward, and the operator puts his right hand on the outside of the right thigh, and uses the palm root to stick to the outside of the thigh, and repeatedly pushes it 20 times from top to bottom.

Then use your left hand to manipulate the left thigh as well. Pay attention to the appropriate force, but pay attention to the rhythm, do not sit fast and slow, use two hands or the root of the palm of one hand, from top to bottom on the legs repeatedly push and rub 10 times, the force is even, the action is continuous, in order to produce warmth is appropriate.

When standing, don't always use your legs together to support your whole body weight, but focus on it and rotate your legs to rest. You can stand on your tiptoes and let your heels fall together, or do a calf kicking exercise. All of these actions can cause strong contractions of the calf muscles and reduce the accumulation of blood in the veins.

Less stilted legs, because the sitting position of Erlang's legs will hinder the return of blood in the lower limbs.

Raise your legs 15 to 20 cm during your break at noon and evening to promote blood circulation in your legs.

Every night before going to bed, you should develop the habit of washing your feet with hot water, and avoid washing your feet with cold water. Washing feet with hot water can eliminate fatigue, help sleep, and promote blood circulation and stasis.

Swimming is one of the best exercises to prevent varicose veins, as the pressure on the muscles is relieved and the pressure of the water helps to increase the elasticity of the blood vessels.

Consistent use of medical, high-elastic stockings can reduce and relieve symptoms and help slow the progression of varicose veins.

Leg massage, both hands on both sides of the calf, from the ankle to the knee joint, rubbing the calf muscles to help venous blood return.

The diet should be light and nutritious, eat more fresh vegetables, fruits, etc., you can choose to eat hawthorn, rape, red beans and other blood-invigorating products, and you can also choose to eat beef, mutton, chicken and other warm foods to warm the meridians.

Soak your feet in warm water, massage your legs, and gently pat them to promote blood circulation and reduce fatigue.

Bless you.

Get a good night's sleep and do exercises after exercising.

There are many possibilities, it may be that the exercise strains the muscles, it is possible that at the beginning, as you said the warm-up is not enough, and some muscle stretching exercises themselves are easy to cause muscle soreness, Xiaoice said not very clearly, I can't be sure, you recently started playing badminton, under normal circumstances, the muscle reaction at the beginning of the exercise is relatively large, as long as it is not a strain, muscle soreness can be relieved by stretching, Xiaoice can also use the hot and easy to fatigue place, properly do massageI believe it will be fine soon, but if you make yourself more uncomfortable when you stretch, it may be a strain. Finally, drinking water before exercise will reduce muscle fatigue.

Excessive accumulation of lactic acid in the muscles causes the blood acid-base buffer substances to be unable to convert excess lactic acid into carbon dioxide in time and excrete it from the body, causing muscle fatigue and soreness. It is advisable to control the interval between exercises and wait until the muscles adjust to the intensity of your exercise to naturally eliminate the pain. In addition, this has nothing to do with warm-up, just like long-distance running, you can't rely on warm-up to relieve fatigue, only to adapt to the intensity of exercise.