Recovery method of pain after thigh exercise
1, drink plenty of water
Exercise consumes a lot of water, water can maintain blood circulation, and reasonable hydration can accelerate metabolism, promote nutrient absorption and muscle oxygen supply. Accelerate muscle recovery and reduce physical fatigue. In short, it is very important to replenish water before, during and after exercise.
It is necessary to eat something good.
Exercise consumes a lot of energy storage, so it needs to be properly supplemented to make the body recover as soon as possible, and replenish energy to make the body stronger. This is even more important for students who want to develop eight-pack abdominal muscles. Ideally, you should start to replenish energy within 60 minutes after exercise, and make sure to eat some high-quality protein and carbohydrates. Green vegetables and fruits are essential.
Step 3 stretch and massage
Muscle is not suitable for intense stretching after exercise. You should choose a relatively slow and relaxed stretching static stretching. Flexible stretching after a lot of exercise can alleviate delayed muscle soreness. This is the simplest and most effective way to restore muscles quickly. Massage can promote blood circulation and get full relaxation at the same time. You can find a professional massage institution, or try self-massage and foam roller to relax tight muscles.
4, rest, high quality sleep
Time is one of the best ways to repair the pain. There should be enough rest time after a lot of exercise, and continuous fatigue can easily accumulate into sports injuries, which will not greatly improve the level of exercise. After exercise, arrange proper rest. Give yourself a process of repair and recovery. Sometimes doing nothing is the best exercise. A good sleep is essential for those who exercise regularly. During sleep, your body will produce growth hormone (GH), which is mainly responsible for tissue growth and repair. I woke up as light as a swallow.
5. Ice bath
Ice bath, ice massage or something? Contrast spa? Faster recovery, it reduces muscle soreness and prevents injury. The theory behind this method is that it helps to eliminate (or eliminate) waste tissue by repeatedly compressing and dilating blood vessels. Some studies have found that compared with hydrotherapy, some benefits can reduce delayed muscle soreness (DOMS). This is deeply understood in daily cold compress practice.
Note: Contrast hydrotherapy: Take a bath after exercise, with hot water for 2 minutes and cold water for 30 seconds. Repeat 4 times between medium temperature and hot and cold spraying, each time 1 min. If you happen to have a hot and cold spa, you can soak one at the same time.
6. High-performance clothing
At present, many high-tech clothes with compression function can tightly wrap muscles to stabilize muscle groups, reduce tiny tears, improve blood circulation, provide more oxygen for injured muscles, help them recover and eliminate waste liquid that causes swelling faster, and wear them after exercise to speed up blood circulation and deliver more oxygen to help muscles recover and promote blood circulation. As long as you wear it after exercise or sleep every day, it can play a role in recovery. It seems amazing. If you have enough budget, you can try it.
Three kinds of food help to relieve exercise pain.
First of all, watermelon
When sweating in summer, an iced watermelon or a cup of iced watermelon juice can make all cells in the body scream instantly. Recently, researchers found an amino acid called L- citrulline in watermelon, which can improve blood flow and reduce arterial pressure. A research team in Spain used watermelon juice instead of the energy supply of some athletes to study the role of L- citrulline. Preliminary data show that these athletes who take watermelon juice as the donor are more able to relieve muscle soreness within 24 hours than those who eat acid-expelling donors.
But watermelon belongs to? Cold food? It is not advisable to eat too much. Anyone who eats too much will hurt the spleen and stomach, leading to poor appetite, indigestion, decreased gastrointestinal resistance, and abdominal distension and diarrhea. But summer without watermelon is definitely flawed.
Second, tofu
Everyone knows that soybeans are? The king of beans? . It contains a lot of unsaturated fatty acids, various trace elements, vitamins and high-quality protein. Protein plays an important role in muscle recovery. It helps to build and repair organizations. Every 100g of solid tofu contains 69.8% water, including protein 15.7g, fat 8.6g, carbohydrate 4.3g and fiber 0. 1g, which can provide 61.2kj of heat. Douchi, tofu and other bean products are rich in protein, especially L-carnitine. Some studies show that it can be used as a targeted intervention in muscle tissue to solve mechanical injury.
Simply eating soybeans will produce a lot of gas and make the stomach swell. Bean products can solve this problem, but it must be noted that bean products contain more purines. Patients with gout with abnormal purine metabolism and patients with elevated blood uric acid concentration should be cautious when eating bean products.
Third, cherry juice.
Cherry is rich in plant nutrients called anthocyanins. This powerful antioxidant is a precious natural anti-inflammatory drug, which is considered to help relieve pain, swelling and different chronic diseases, including gout and arthritis. One of your studies found that taking cherry juice as a supplement one week before the competition can help reduce muscle pain after exercise.
Most of the calories of cherries come from natural sugar, which can help improve your mood and improve your energy level. Eating cherries helps to reduce the risk of heart disease. Although bananas contain more potassium than cherries, not everyone likes bananas. These potassium can help relieve and prevent muscle spasms, so it is beneficial to eat more cherries during exercise.
Things you can't do after strenuous exercise
1, rest immediately
During strenuous exercise, people's heart beats faster, muscles and capillaries dilate, and blood flows faster. At the same time, the rhythmic contraction of muscles will squeeze the venules, prompting blood to flow back to the heart quickly.
At this time, if you stop to rest immediately, the rhythmic contraction of muscles will also stop, and a large amount of blood that originally flowed into muscles cannot flow back to the heart through muscle contraction, resulting in a drop in blood pressure and temporary ischemia of the brain, causing palpitation, shortness of breath, dizziness, pallor, and even shock and fainting.
Step 2 sit down and have a rest
Crouching for rest is a common practice and should not be done immediately after exercise. Feeling very tired after exercise, many people squat or sit, thinking that this can save energy and rest. In fact, this is a wrong approach. If you squat down and rest immediately after fitness exercise, it will hinder the blood circulation of lower limbs, affect the blood circulation and deepen the fatigue of the body. In severe cases, gravity shock will occur.
Therefore, after each exercise, you should adjust your breathing rhythm and do some low-calorie activities, such as walking slowly, doing some relaxation exercises, or simply taking a deep breath to promote the blood of your limbs to return to your heart, so that you can get a return? Oxygen debt? , speed up physical recovery and eliminate fatigue. When you are really exhausted, you can also let your other half go with you.
3. Drink to quench your thirst
When thirsty after strenuous exercise, some people binge drink cold boiled water or other drinks, which will increase the gastrointestinal burden and dilute the gastric juice. This not only reduces the bactericidal effect of gastric juice, but also hinders the digestion of food.
Drinking water too fast will also increase the blood volume too fast, suddenly increase the burden on the heart, cause temporary disorder of electrolytes such as potassium and sodium in the body, and even cause heart failure, chest tightness and abdominal distension.
Step 4 take a shower right away
After strenuous exercise, in order to keep the body temperature constant, blood vessels on the skin surface expand, sweat pores expand and sweat increases, which is beneficial to heat dissipation. At this time, if the cold water bath is suddenly stimulated, the blood vessels will contract immediately, the blood circulation resistance will increase, and the body's resistance will decrease, and people will easily get sick.
If you take a hot bath, the blood flow to the skin will continue to increase, and too much blood will flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain, dizziness in the light, collapse and shock in the heavy, and other chronic diseases will be easily induced.
5. Drink to relieve fatigue
After strenuous exercise, people's physical function will be at a higher level. Drinking alcohol at this time will make the body absorb alcohol faster and enter the blood, which will do more harm to organs such as liver and stomach than usual. This will cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases for a long time. Drinking beer after exercise is not good, it will increase uric acid in the blood, which will greatly stimulate the joints and cause inflammation.
Step 6 eat a lot of sugar
Some people feel comfortable eating sweets or sugar water after strenuous exercise, and think that eating sweets after exercise is good. In fact, eating too much sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect the recovery of physical strength. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as vegetables, liver, eggs and so on.
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