Ways to relieve thigh muscle pain after running 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.
range
Stretching muscles can accelerate muscle relaxation, relieve antagonistic muscles and help the recovery of spastic muscles. Perform static stretching exercises on sore parts, keep stretching for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day helps to relieve spasms.
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.
heat
This is the most effective method. 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.
Oral vitamins c and e
It can promote the synthesis of collagen in connective tissue, accelerate the repair of damaged tissue and relieve soreness. Vitamin C is not only the main component of lubricating fluid connecting tissues, but also can protect cells from being damaged and prevent aging. Main sources: nuts, seeds, dark green vegetables, rapeseed oil, whole grains, etc.
Can I run with sore thighs? First of all, we should understand why our legs are sore. The reason is that we haven't exercised for a long time, and we didn't do warm-up exercises before exercise. When we do some new exercises or do too much exercise, the forefoot touches the ground when running, etc., muscle aches will occur. These pains often do not appear at that time, but begin to appear in the next day or two.
After running for two or three days, you can choose appropriate exercise instead of running fast. Running has a name? Lactic acid valve means that when the running speed of human body exceeds a certain threshold, a large amount of lactic acid will be produced in human blood to stop you. Although it won't cause our legs to be sore? The culprit? However, we should try to avoid it in the early stage.
If the leg is really painful, we can choose to take a day off, soak in a hot foot, massage the sore part of the leg, pat the leg gently from top to bottom or apply hot compress, and the symptoms will be obviously relieved the next day.
Beginners usually land on their forepaws when running, which will actually exert great force on their calves. Running like this for a long time, the calf will feel particularly sour, which is caused by the place where the running foot landed. Sprinting requires strength, so it is more appropriate to run with your front paws. If it is a long-distance race, you must choose to run with your heels.
Be sure to do enough warm-up exercises and stretch your limbs, head and waist before running. You can warm up your lower body quickly before running, and you can take a watch to measure your heart rate, so that your heart rate and breathing can be kept in balance. Lactic acid valve
Reduce the initial amount of exercise, follow the gradual process, don't exercise too much at the beginning, and don't set too high a goal for yourself. Even if you think you can bear this amount, you must stop for your new project. Otherwise, it will not only have no fitness effect, but will hurt the body.
You must keep running. After a few days' rest, your legs will be less sore and you can continue running. Muscles have a tolerance period. After long-term regular exercise, they will adapt to running and their muscles will not be sore.
Benefits of Regular Running Teenagers often run and exercise, which is of great help to the development of cardiovascular function and respiratory function. There are many kinds of running, such as sprinting, middle-distance running and so on. Different running speeds and distances have different effects on human body. Usually, running exercise is long-distance running, usually in the morning or evening, on the roadside or in the wild environment, which can be combined with air bath and can also make people's brains rest. For teenagers, a good changing exercise environment can adjust their spirits, get in touch with nature directly, and make them more energetic and energetic in their studies and social activities.
Regular long-distance running exercise is a reasonable exercise method. Generally, keep running at a constant speed for more than 20 minutes, and keep the heart rate at 120 ~ 150 beats/min. Usually, the practice of this method can consume excess fat in the body and avoid simple obesity. This way of long-distance running can effectively improve endurance and improve the endurance work ability of muscles and heart and lungs. In addition, such a long-distance running is also an exercise of perseverance. If teenagers insist on long-distance running, they can cultivate their tenacious endurance and perseverance.