Not only stretching before exercise, but also stretching after exercise is an important part. Stretching after exercise can enhance blood circulation, relieve muscle tension and help the recovery of spastic muscles.

2. Ice bath or cold bath in the early stage and hot compress in the later stage.

Ice compress or cold water bath will shrink the capillaries of damaged muscles, so that the damage of training to muscle microstructure will not continue to expand. It is best to use cold water bath within 0/to 4 days after exercise, and then choose hot compress or hot water bath to relieve muscle soreness later.

3. Diet regulation

It is normal for people who exercise suddenly or often to suddenly increase their exercise intensity. It is normal for people to have muscle aches after exercise. This symptom can also be alleviated by diet adjustment, and alkaline foods such as vegetables and fungi can be supplemented. You can also supplement foods rich in vitamin C, such as citrus fruits, and foods rich in zinc, such as seafood and nuts.

Step 4 massage and relax

Massage after running is the most effective way to eliminate fatigue. But don't massage immediately after exercise, you can choose to do it before going to bed on the night of exercise. When you massage, don't be too strong. You should start with gentle pressing, gradually transition to massage, kneading, pressing and punching, and then add local shaking, paying attention to starting from the limbs.

Symptoms of foot pain caused by excessive exercise usually improve and then disappear after 3-4 days of self-repair.

Extended data:

Prevention of leg pain caused by excessive exercise

1. Before exercise

Do warm-up exercises, especially prepare local muscles for activities, such as running, and strengthen leg warm-up. And scientifically arrange muscle exercise load according to different constitutions and health conditions, and try to avoid concentrating on practicing a certain part of the body for a long time to avoid local muscle overload.

2. Diet after exercise

Eating enough carbohydrates after exercise is beneficial to restore the level of muscle glycogen, so you should eat 2 hours after exercise and pay attention to supplement carbohydrates, vegetables and food protein. It is recommended to eat eggs, tuna, soybeans and other foods.

3. Daily diet

People who often take part in sports need vitamin supplements more than ordinary people, because adequate vitamin supply can not only improve sports effect and prevent sports diseases, but also make muscles fully recover and rest.

References:

People's Network-How to relieve muscle soreness after exercise