What should I do if the leg muscles of spinning bike are sore? Fitness is a matter for young people now. Spinning is one of the more and more popular ways to lose weight, and it is also a better way to keep fit. Sometimes our muscles ache when we exercise. Let's take a look at what to do if the rotating leg muscles are sore.

What should I do if the leg muscles of spinning bike are sore? 1 1, massage to remove acid.

After 48 hours of spinning training, if the thigh still feels sore, you can use massage to relieve the symptoms.

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

2, foam shaft extrusion

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

Practice: Do it before the rotation course, put the foam shaft under the sore leg and roll slowly on the foam shaft by its own weight 1~2 minutes.

3. Cold compress immediately after riding.

Cold compress can make blood vessels contract, relieve local congestion, inhibit sensory nerves, relieve pain, and relieve leg pain and leg pain after supination. Cold compress should be applied immediately after injury. The sooner you get hurt, the better.

Practice: put half a bag of crushed ice or ice water into an ice bag made of rubber, tie the bag tightly, and separate it from the skin with a towel and cloth cover. The interval of cold compress is generally 1-2 hours, and each time it is applied for 20 minutes, which can be used many times and has better effect.

Hot compress after 4.24 hours.

Hot compress 24 hours after cycling can accelerate metabolism and blood circulation, and relieve leg pain.

Practice: soak two small towels or gauze in a hot water basin, take them out in turn, and screw them until they are half dry. Use your wrist and palm to test whether the temperature is appropriate (you must not burn it before applying it to the affected area), and then cover it with a cotton pad to avoid heat loss. Replace it every 5 minutes for 20 ~ 30 minutes. It can be applied 3 to 4 times a day.

People who exercise regularly stretch their muscles.

For people who train regularly, the leg pain caused by riding a spinning bike can be stretched after exercise. This kind of people can insist on exercise, mainly to relieve oxygen, and drink some coffee to relieve pain and help muscle strength recover.

Let the edema of injured muscle tissue spread, reduce the tension of tendon, thus separate the damaged muscle adhesion, improve blood circulation, and then relieve leg pain and leg pain symptoms after riding a spinning bike.

What should I do if the leg muscles of spinning bike are sore? What about muscle soreness?

1, rest. Rest can slow down the phenomenon of muscle soreness, slowly promote blood circulation, accelerate the elimination of metabolites, eliminate the supply and repair of nutrients in muscle soreness, and make it return to normal.

Step 2 stretch. Stretching muscles can accelerate muscle relaxation, relieve antagonistic muscles and help the recovery of spastic muscles.

3. massage. Massage sore parts, relax muscles, promote muscle blood circulation, help repair injuries and relieve spasms. Of course, self-relaxation therapy can also be carried out, generally focusing on the neck, back and limbs, supplemented by the head and chest and abdomen.

4. hot compress. Hot compress on sore local muscles can promote blood circulation, improve metabolism and accelerate the relief and recovery of muscle soreness, especially with slight stretching or massage, which will accelerate the elimination of delayed muscle soreness.

How to relieve muscle soreness

1, stretching muscles can relieve pain. 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.

2. Make preparations and organize activities during exercise. Adequate warm-up activities and reasonable finishing exercises are helpful to prevent or relieve muscle soreness.

3, local warm rubbing medicine. Washing with warm water after exercise can relieve muscle soreness. Topical oil, ointment or liniment can also relieve pain.

4. When exercising, try to avoid focusing on a certain part of the body for a long time to avoid local muscle overload.