How to relieve thigh pain after squatting? The key purpose of this kind of fitness exercise is to reduce the fat on the feet. It is an economical and simple way to lose weight for those who pursue beauty, and it is not easy to encounter poor effects such as diet pills. But there will be many problems in the process, such as thigh pain. How can we alleviate them? Let's take a look at how to relieve the thigh pain after squatting.

How to relieve thigh pain after squatting 1 The cause of the pain?

The average person will have muscle pain after 0/2 to 48 hours of physical exercise/kloc-. People who have no exercise habits will feel more sore in the first training. This kind of soreness is called delayed muscle soreness. It is caused by muscle fatigue and the destruction of muscle fine structure.

Muscle fatigue is caused by lactic acid bacteria in glycolysis metabolism during muscle training; The destruction of fine muscle tissue will heal in the recovery period after training, and the healed muscle will be wider than the original muscle tissue. This is called the basic principle of excessive recovery, which is the source of muscle growth.

Because the fine structure of muscle is destroyed after training, hot water bath or hot compress will accelerate the blood circulation system of injured muscle and further aggravate the destruction of fine tissue of muscle. After heavy net weight training, if you take a hot bath, you will feel more sore the next day than if you take a cold bath. In addition, hot bath accelerates the metabolism of muscle tissue, and the training before hot bath has consumed a lot of muscle glycogen, and then using hot bath to accelerate metabolism will enhance people's fatigue and even lower blood sugar. Taking a hot bath after training will make people more tired and sleepy. And cold water bath or warm water bath, people's fatigue is obviously relieved.

Lifting and stretching

The key is to stretch the muscles in the sore parts after training 12 hours, or when training other new events the next day.

Acid excretion training

Acid excretion training is the training to remove excess lactic acid bacteria from muscles.

Training standard: This kind of training needs to be carried out 24 to 48 hours after exercise. At this point, if the muscles are still sore, it is basically necessary to carry out acid discharge training after removing ligament strain and soft tissue injury.

The basic principle of acid-expelling training: using slow muscle full-line fitness exercise, improve the blood circulation system of the pain area, especially the blood circulation system of the superficial muscles in the pain area, eliminate the lactic acid bacteria deposited in the thigh muscles, and finally achieve the purpose of relieving pain and improving the repair rate.

Reminder: Although hot compress can also improve the blood circulation system, hot compress can only reduce fat and increase the blood circulation system of muscle skin and superficial muscle, and has little effect on superficial muscle. The whole process of muscle slow-motion fitness exercise and acid-expelling training can stimulate superficial muscles, and the actual effect is better.

The location of muscle pain after training is different due to different training methods, so the acid discharge training methods for muscle pain are also different. Now, let's take the muscle pain in the thigh root, which often appears on the second day after climbing for the first time, as an example to tell an example of practical operation. This method is also suitable for middle-aged and elderly people.

The specific method is: lift the leg and stretch the quadriceps.

Posture description

About 50 cm away from the bed or other fixtures, stand up and face the bed. Slowly squat down to the level where the thigh root is parallel to the road surface. At this time, muscle pain will increase. If you are unstable, you can put your hands on the bed to raise the balance of your body. After squatting, stand up slowly; Then squat again, and so on for 20 to 30 times. Seriously feel the pain in your feet. When the posture frequency reaches 15 to 20 times, the leg pain will subside or be alleviated. After reaching the required frequency, the foundation pile shall be stretched for 65438 0 minutes immediately.

Stretching mode: the trainer holds the tractor on the fixture with one hand to keep the human body balanced, and then one leg is used as a support leg, the kneecap of the other leg flexes upward, and the other hand holds the outside of the bare foot and pulls upward; Trainers can feel obvious stretching feeling on the outside of the thigh root, and try to make the heel of the flexion leg touch the ass as much as possible for 30 seconds to 1 minute; Stretch in two legs.

After stretching, the trainer steps on the road for 60-90 seconds, and then carries out the next quadriceps stretching by lifting the whole leg.

Training group frequency: 48 hours after the onset of soreness, twice a day, 2 ~ 4 groups each time, until the soreness completely subsided.

How to relieve thigh pain after squat 2 stretching exercise

Objective: To stretch the anterior thigh (quadriceps femoris).

Action analysis:

1, the center of gravity falls on the left hand;

2. Enlarge the distance between the left knee and the right foot as much as possible;

3. Turn right and look up.

Feel the stretching of the front part of the thigh, keep the action for 30-45 seconds and then change sides. Stretching is an effective method to solve leg pain in squat.

Cold compress and hot compress

Cold compress immediately after exercise. Hot compress after 24 hours of exercise. Cold compress immediately after squatting may reduce the injury of muscle fibers and the release of enzymes. Hot compress for 24 hours after squatting can accelerate metabolism and blood circulation and relieve leg pain.

Making method of ice pack for attached ice compress;

1. Add 1 water and half a cup of external alcohol into the sealed bag.

2. seal the bag.

3. Freeze in the refrigerator for at least 3 hours. Alcohol will keep water liquid, not as hard as ice.

Important: Don't put too much liquid in the bag to prevent it from bursting after freezing.

Foam shaft extrusion

The principle of foam shaft extrusion to relieve delayed muscle soreness (DOMS) is to relax tense muscles and reduce muscle tension by using the principle of body self-inhibition, so as to relieve leg muscle soreness (DOMS) after squat.

It is suggested to relax the extrusion of foam shaft as follows:

1. Put the muscles that need to be relaxed on the foam shaft and roll slowly on the foam shaft by its own weight 1~2 minutes.

2. If you feel pain during rolling, you should stay at the pain point for 20~30 seconds until the degree of pain is reduced by 50%~75%.

You can insert this exercise in the warm-up and end of each training.

massage

After doing squat training for 48 hours, if the thigh still feels sore, it means that there is still lactic acid residue in the muscle tissue. Massage is a good way to "expel acid by external force" on muscles.

Key points: when massaging, follow the muscle lines and don't push to the joints, otherwise it will deepen the chance of injury.