Hello, my friend! Let me answer for you: generally speaking, it takes half a month to practice ligament tension and pain! Introduce the relaxation methods to relieve pain for your reference: ligament stretching exercises start from the ankle, sit down, put your left foot on the knee of your right leg, hold your left ankle with both hands and do two eight beats. Then, keep your posture, hold your knees with one hand and press two eight beats back and forth. Then keep your posture and put your left leg down, then press your right leg and try to stick your stomach on your leg. Four eight beats. Change feet, too. Then the legs. Keep your legs straight and press down. The requirements are the same as above. Third, it is a vertical fork. The deeper, the better. It is best to stick to the ground. The hind feet are required to stick to the ground and the upper body is upright. (Leg) Fourth, the cross. Feet on the ground, feet hooked, other requirements as above. Fifth, it is to press the crotch. (The posture is ugly. Have you seen a frog? Although it is not, it is not far away. But the effect is very good. ) Try to separate your knees from the ground, be careful not to lie on the ground, support them with your hands, and press your waist and hips backwards. The highest state is sticking to the ground. Sixth, the instep. Kneel on the ground, put your instep on the ground, lie on your back, and put the ground behind the highest level. Be careful not to tilt your knees. Reasonable warm-up activities are needed before exercise. 5~ 15 minutes before the formal exercise, do the following activities, fully stretch the muscles in the back of thigh, inner thigh, calf and back, move the joints such as shoulders, hips, knees and ankles, and stand or walk quickly until the body is slightly hot. 1, the main muscles to be stretched during warm-up: the rear thigh, the inner thigh, the calf and the back. Stretch the muscles behind the thigh: sit on the ground, put your right leg straight in front of you, bend your left leg, press the outside close to the ground, form a triangle with your right leg, and straighten your back. Lean forward from the crotch, grab the toes of your right foot with both hands and hold this position for 30 seconds. You are not allowed to bounce when your hand touches your toes (it doesn't matter if you don't touch your toes). Switch legs. Stretch each leg 3-5 times. Stretch the muscles of the inner thigh-Method 1: Sit in a sitting position, with the soles of your feet together in front of you, knees propped outward and as close as possible to the ground. Hold your ankles with both hands, count to 10, relax, and then repeat 3-5 times. Stretch the muscles of the inner thigh-Method 2 Sitting posture, keep your feet straight and open in front of you, keep your back and knees straight, bend forward from the crotch, grab the ankles of your legs with your hands from the inner leg, keep this posture, feel the inner thigh tighten and relax, and then repeat for 3-5 times. Stretch the calf (back) muscles, lean over, support your body with your arms and one leg (straighten, with your toes on the ground), bend and relax the other leg in front, concentrate your body on the toes supporting your feet, and press your heels backwards. I feel that the muscles in the back of my calf are tightened and kept tense. Count 10, relax, repeat 3 times, and then do it with the other leg for 3 times. Stretch your back muscles and sit back, keep your legs tight and straight ahead of time, lean forward and touch your toes with your fingers, keep your abdomen and chest as close to your legs as possible, and relax for 20 seconds. Then repeat it 3-5 times. 2. Joints that need to be active during warm-up: shoulder, hip, knee and ankle. Practice standing upright around your shoulders, with your legs shoulder-width apart, your arms drooping naturally, and your abdomen tightening hard. Wrap the shoulder backward 10 times, and then forward 10 times. One-shoulder alternating wrapping 10 times. Swing hips and cross to practice standing upright, legs slightly wider than shoulders, legs slightly bent, hands akimbo. The upper body is upright, using the strength of waist and crotch, the crotch swings from left to right 10 times, and pay attention to abdomen. Then turn clockwise and counterclockwise 10 times. Bend your knees and rotate: put your legs together, bend your knees and squat, hold your knees with your hands, and rotate your knees gently. You can rotate from left to right and then from right to left, respectively or alternately 10 ~ 15 times. Practice standing upright around the toes, with the right foot off the ground about 15cm, and the heel fixed on the toes to draw a circle, clockwise and counterclockwise for 10 circle respectively. Then change your left foot. You need to relax after exercise to reduce exercise fatigue. 15- 30 minutes after formal exercise, relax after exercise. Repeat stretching exercise when warming up (warm-up method before exercise), and do more body massage, especially on the calf. Take leg massage as an example, massage from ankle to thigh root, draw circles with both hands, and pull up the calf muscles around the calf; Press hard at the knee socket for 7 times; The midline of the front thigh is pressed from the knee to the root of the thigh; Press the groin slightly on the outside of your palm. Massage time exceeds 15 minutes, and relaxation is more thorough. The above is my personal fitness experience, I hope it will help you! If my answer satisfies you, please adopt and evaluate it!