How to deal with thigh muscle pain after exercise, as the saying goes, life lies in exercise, but many friends in life will have thigh muscle pain after exercise, which affects their normal life and I don't know how to deal with it. The following describes the treatment of thigh muscle pain after exercise.

How to deal with thigh muscle pain after exercise 1 1. After exercise, you can lie on the sponge mat or rattan mat and have a rest. When lying flat, your feet should be placed slightly above your head or even at the same height as your head. Never lie on the ground with water vapor. After a short rest, you can do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then shake your limbs, first shake and pat your thighs or upper arms, and then shake your calves or forearms.

2. Massage the leg: massage the front inner side and front outer side of the thigh repeatedly from top to bottom.

3, shake your legs: standing or sitting, the leg muscles relax and shake, and at the same time you can carry out circular activities of the ankle joint.

4. Hot compress, massage, electrotherapy or static traction exercise can be used to help relieve spasms, and vitamin C can also be taken orally to promote the repair of damaged tissues. After the exercise stopped 12 hours, the harm was even greater the next day, then gradually relieved, and the symptoms disappeared after 4-6 days!

5. Most methods are used to relieve muscle soreness, which may be due to the stimulation of Golgi's golgi tendon organ when stretching muscles, which leads to the suppression of impulses. From the central point of view, pulling muscle can change the excitability of the corresponding center, block the spasm caused by excessive excitement of muscle spindle through negative pulling reflex, and improve the local tissue ischemia caused by spasm, thus improving the blood flow of muscle and promoting the recovery of damaged tissue.

If we accidentally hurt our thighs during exercise, it will also cause thigh muscle pain. At this time, we might as well refer to the method taught above to restore, and I believe the effect is still good. Mastering these methods doesn't mean that we don't need to pay attention when we exercise in the future. On the contrary, only by paying attention to all the details of exercise can we ensure that all the functions of the body are improved without harming health.

How to deal with thigh muscle pain after exercise 2 1, relax the leg

Sit on the ground, legs straight apart, hands clenched, and slowly squeeze the thigh from the root of the thigh to the knee. It needs to be repeated five times, and the intensity should be appropriate. After a few minutes, in a different direction, focus the pressure on the sore muscles and squeeze each part for a few minutes.

Step 2: Cold compress

After receiving a lot of training, leg muscle soreness can be relieved by cold compress. Cold compress can quickly relieve pain and prevent muscle inflammation. To avoid frostbite, you can wrap ice cubes in clothes or towels and apply them to your skin.

3. Late hot compress

Symptoms can be relieved by cold compress in the early stage, and hot compress is needed in the later stage. Applying a hot towel to sore muscles can accelerate local blood circulation and metabolism, help repair damaged tissues and relieve spasms. The appropriate hot compress time is 10 minute, and the water temperature should not be too high to prevent burns.

4. Drug therapy

Mainly external painkillers, such as voltarin emulsion. Apply the medicine to sore muscles and massage until the affected part is warm, so that the medicine components can be fully absorbed and the pain can be relieved quickly.

How to deal with thigh muscle pain after exercise 3 1, lumbar disc herniation;

As a common cause, the prominent lumbar intervertebral disc mainly compresses the sciatic nerve, causing thigh muscle pain. Patients should rest in supine position, take oral non-steroidal anti-inflammatory drugs, cooperate with waist massage and physical therapy to relieve thigh muscle pain;

2, femoral head necrosis, hip disease:

It can also cause thigh muscle pain, and it is usually necessary to confirm the development of the disease through magnetic resonance imaging. If it is the early stage of the disease, you need to rest more and take non-steroidal anti-inflammatory drugs orally, and the symptoms can be alleviated. If it is femoral head necrosis or hip joint disease in the middle and late stage, surgery may be needed to solve the problem;

3. Sudden excessive exercise:

Sudden excessive exercise leads to lactic acid accumulation in the body, but insufficient metabolism can cause muscle soreness. This kind of pain often requires rest, massage, physical therapy, hot compress, and even the use of shock waves or fascia guns to relieve the strain of thigh muscles and help the body metabolize lactic acid, thus relieving muscle pain;

4, thigh tumor lesions:

If it is tumor, nerve compression or neurofibroma of thigh, it is necessary to relieve the pain of thigh muscle through surgery and relieve the compression, so as to quickly eliminate the pain of thigh muscle.

How to deal with thigh muscle pain after exercise? 4 1, cold compress+hot compress

If you feel sore thigh muscles after exercise, you should apply cold compress at the first time. It's a good idea to wrap ice cubes in towels. If there is no ice, you can also apply it with cold water. When you feel that the thigh muscle aches a little less, you can change it to hot compress. Soak the towel in hot water and wring it out, then put it on the sore part for hot compress. If possible, you can also take a hot bath, which can speed up blood circulation, thus speeding up the regression of muscle soreness symptoms.

Step 2 supplement nutrition

When you feel pain in your thigh muscles, you should give your body proper nutrition to speed up your recovery. Studies suggest that people should supplement carbohydrates and protein when they feel muscle aches, and the best foods containing these nutrients are lean meat, eggs, milk, fish and shrimp.

Step 3 stretch

Don't think that you can't exercise because your thigh muscles are sore. In fact, after this happens, you should exercise properly, which can consume the lactic acid accumulated locally. But at this time, you should do some simple stretching exercise instead of strenuous exercise, otherwise it will aggravate the pain.

Step 4 massage

You can always massage sore parts. Massage can also promote local blood circulation and make the symptoms of soreness disappear faster. Pay attention to moderate exertion when massaging, and massage for at least 5 minutes at a time.

How to deal with thigh muscle pain after exercise 5 1, dry heat method

Commonly used hot water bottle. Fill 1/2-2/3 hot water with a hot water bottle, exhaust the air inside, tighten the plug, wrap it with cloth or towel, and put it where hot compress is needed. The permeability of dry heat method is not as good as that of wet heat method.

2. Wet heat method

Soak the towel in hot water (or traditional Chinese medicine decoction), wring it out and put it on the affected area, then cover it with dry towel or cotton pad. You can also put the hot water bottle on a hot and wet towel. Wet and hot compress can last for 20-30 minutes at a time.

3. Specific methods:

(1) Select the appropriate prescription according to the condition.

(2) Put the Chinese herbal medicines into a cloth bag and tie the bag mouth tightly. Put it in a pot and add some water. Heat and boil for a few minutes.

(3) The doctor soaked the towel in the liquid medicine while it was hot and wrung it out. According to the needs of the treatment site, it is folded into a square or a long strip and externally applied to the affected area. When the towel is not too hot, change to another towel (or put it in the interlayer of the previous towel). Generally, it can be changed 2-4 times.

(4) Patients can also treat themselves. Take the medicine bag out of the pot, filter the water for a while, and then put the medicine bag on the treatment site.

4, wet hot compress matters needing attention:

(1) The main parts of hot compress are the back of neck, limbs and waist.

(2) the towel must be folded flat, so that it is not easy to burn the skin, and it can make the heat transfer uniform.

(3) When applying hot compress, you can use the method of patting through the towel, but don't use other methods during or just after applying hot compress, otherwise it will easily break the skin.

(4) The temperature of hot compress should be within the patient's tolerance range to avoid scalding. Patients who are not sensitive to skin need special attention.