1. What should I do if my leg hurts after climbing the mountain?
With the arrival of summer, many fitness people choose to climb mountains, which can not only exercise, but also breathe fresh air. However, for many people who don't usually do much exercise, every time they climb a mountain, their whole body aches, especially their legs. So, what about leg pain after climbing the mountain?
Climbing for a long time, exceeding the usual amount of activity, or wearing uncomfortable shoes will lead to excessive fatigue and leg pain. The cause of soreness is poor blood circulation in the lower body.
The easiest way is to have a good rest. Taking a full rest after climbing a mountain can slow down muscle soreness, accelerate the excretion of metabolites and make it return to normal. At the same time of rest, you can use a hot towel to hot compress the sore parts of muscles to promote blood circulation and relieve pain. Let me teach you some ways to ease it.
1. Soak your feet properly with water that dredges meridians, or try to apply a hot towel to your calves. After two or three days, the pain will be obviously relieved.
2. Hot compress with hot towel can promote blood circulation and relieve pain. The recommended water temperature is 30℃~40℃. It is best to accompany stretching exercise during hot compress, which can speed up the elimination of muscle soreness and make it return to normal.
3, rest can slow down the phenomenon of muscle soreness, and can slowly promote blood circulation, can accelerate the elimination of metabolites, can eliminate the supply and repair of nutrients in muscle soreness, and make it return to normal. So take more rest after exercise to relieve fatigue.
When resting, don't forget to do the static stretching exercise of sore parts, that is, stretching exercise.
5. Massage the sore parts of muscles to relax them, promote blood circulation, accelerate the decomposition of lactic acid and slow down the degree of muscle soreness. Gently press the thigh muscles with both hands, and then pat the calf muscles. You can also press Chengshan point to treat leg pain. This acupoint is located in the middle of the posterior side of the calf and slides down from the upper muscle-rich part to the flat part.
6. You can choose a suitable ointment to apply to the sore parts of muscles and use drugs to relieve the pain. Topical oil, ointment or liniment can also relieve pain.
7. Stretching muscles can relieve soreness. Stretching muscles can accelerate the relaxation of muscles, relieve antagonistic muscles and help the recovery of tense muscles. This kind of muscle stretching exercise also lays a foundation for preventing strain during exercise.
8. Try to avoid concentrating on a certain part of the body for a long time to avoid local muscle overload.
9. Eating ginger every day can reduce muscle pain caused by exercise by 25%. Ginger has the same effect of relieving muscle pain as heat-treated ginger.
10 After climbing the mountain, eating less acidic foods such as meat and sweets and more alkaline foods such as vegetables, fruits and bean products can eliminate muscle fatigue and relieve leg pain.
1 1, lunge leg press is also an effective way to relieve leg pain after climbing. Take a step forward with your left leg, bend it, keep your right leg as straight as possible, press your hand on your left leg, and press your body forward. After pressing, switch to right leg pressing in the same way.
12, oral vitamin c can promote the synthesis of collagen in connective tissue, help accelerate the repair of damaged tissue and relieve pain. Vitamin e can reduce the accumulation of harmful products (free radicals, etc.) ) in the muscles during exercise, relieve muscle soreness during exercise and reduce the degree of muscle damage caused by strenuous exercise.
13, kick the calf of the other leg with the instep of one foot. Kicking the calf is just an illusion. What really works is the Chengshan point on the calf. Chengshan point has the functions of transporting water and dampness and consolidating spleen and soil. Regular massage of this acupoint has a significant effect on treating leg cramps, foot and knee fatigue, low back pain and other symptoms.
Although there will be leg pain after climbing, in fact, climbing mountains often is good for your health. Let me take stock of the benefits of frequent rock climbing for you. You might as well have a look.
Second, the health benefits of frequent mountain climbing.
1, the effect of mountaineering on cardiovascular system
Mountaineering plays an obvious role in preventing cardiovascular and cerebrovascular diseases. Mountaineering can remove cholesterol deposited on the blood vessel wall, prevent arteriosclerosis and reduce the incidence of cardiovascular diseases. It can also increase the caliber of cardiac blood vessels, increase coronary blood flow, improve myocardial blood flow distribution and improve myocardial oxygen utilization capacity, thus achieving the purpose of preventing cardiovascular and cerebrovascular diseases.
2. that effect of mountain climb on respiratory system
Mountaineering can improve the strength of respiratory muscles, help maintain the elasticity of lung tissue, improve the ventilation and ventilation function of lung, increase the ability of oxygen absorption and improve the metabolic level of various organs in the whole body; In addition, mountaineering is mostly near mountains and water, with rich vegetation, fresh air and less pollution, and the air contains more negative oxygen ions. Negative oxygen ions can improve the ventilation function of the lungs, regulate nerves, invigorate the spirit, improve sleep, lower blood pressure, stimulate hematopoietic function, and have the functions of calming the nerves, lowering blood pressure and eliminating fatigue.
3. The influence of mountaineering on musculoskeletal.
Regular mountaineering exercise has a good effect on joints, bones and muscles. Mountaineering can improve the blood circulation of bones, enhance the metabolism of bones, increase the deposition of calcium and phosphorus in bones, increase the elasticity and toughness of bones, prevent osteoporosis, delay the aging process of bones and improve the hematopoietic function of bone marrow.
4. The influence of mountain climbing on nervous system.
Regular mountaineering can improve the function of the central nervous system, make people full of energy, quick thinking and improve work efficiency. Mountaineering can improve the blood supply to the brain, reduce the fatigue and mental stress of the nervous system and improve the quality of sleep.
5. The influence of mountain climbing on digestive system
Regular participation in mountaineering increases energy consumption and the demand for various nutrients, thus increasing appetite, improving the function of digestive system, strengthening gastrointestinal peristalsis, increasing the secretion of digestive juice and increasing the absorption of nutrients.
6. The influence of mountain climbing on immune system
Regular participation in mountaineering can improve human immunity and reduce diseases such as tonsillitis, pharyngitis, tracheitis, pneumonia and emphysema and pulmonary heart disease caused by tracheitis.
7. You can lose weight by climbing mountains.
The most basic truth of losing weight is that the calories consumed are greater than the calories absorbed. Exercise is the main energy consumption channel of human body, but it doesn't mean that taking part in any exercise can achieve good weight loss effect. The most ideal way to lose weight is low-intensity exercise, because oxygen supply is sufficient, it lasts for a long time and the total energy consumption is high. Mountaineering is such a kind of exercise with appropriate intensity and long duration, so it has a unique weight loss effect.