How to relieve leg pain after skipping rope? Before strenuous exercise, you must do enough warm-up exercise. Exercise can also help us get rid of fat. You must consider your physical condition when exercising. This exercise is something we often do. How can I relieve leg pain after skipping rope? , hurry up and act!

How to relieve leg pain after skipping rope? Normal phenomenon of 1

It is normal to have leg soreness after skipping rope. Skipping rope will get a lot of exercise if you don't exercise for a long time. If the exercise frequency is too fast or too large, the muscles will produce lactic acid during exercise, and the accumulation of lactic acid will cause muscle pain after exercise. If you insist on skipping rope for a long time, this phenomenon will gradually disappear.

Pay attention to massage

If you want to relieve the feeling of sore legs, you should pay attention to massage after skipping rope. After skipping rope, the muscles will be in a tight state. At this time, we should pay attention to massage to relax muscles, otherwise it will aggravate leg pain. You can also do some stretching exercises, such as leg press, or press your body down. It's normal for you to feel sore in your calf at the beginning of skipping rope, and it will last for a few days. At this time, we need to stick to it. Do more stretching exercises, the fitness effect will be good, and the pain will disappear. When skipping rope, you should choose a place with moderate hardness, such as lawn or mud, to reduce the vibration to your legs.

Stretching should be done after each running training. Stretching can help muscle recovery, promote the regression of lactic acid and other metabolites, reduce the risk of delayed muscle soreness and help blood return.

How to relieve leg pain after skipping rope? 2 rest

Leg pain after skipping rope is the body's early warning of the strength of overloaded skipping rope (the longer the skipping rope is, the greater the pressure on the tibia, which eventually exceeds the bearing capacity of the tibia). If you don't pay attention to rest and blindly increase the training level, it will cause fatigue fracture.

Therefore, people with leg pain after skipping rope should rest and relax in time to reduce the amount of skipping rope. When skipping rope in the future, you also need to jump rope on soft ground, such as plastic ground.

Avoid running and jumping during the recovery period.

It is very important to relieve leg pain before resuming normal skipping, and try to avoid running and jumping and back support during the recovery period of leg pain.

Correctly master the skills and methods of skipping rope, pay attention to the relaxation of skipping rope and the buffer of landing; Avoid skipping rope on hard ground; Get ready for activities before skipping rope; This is an effective way to avoid skipping leg soreness.

Eliminate leg fatigue

Leg pain after skipping rope should be prevented from catching cold after skipping rope, and leg muscle fatigue should be eliminated in time through hot compress or hot water bath and massage to prevent leg pain from recurring as much as possible.

People who jump rope and have leg pain should be fully prepared before jumping rope. Improve the stress state of the body, make the body warm, reduce muscle viscosity and overcome muscle inertia. In addition, the shoes you choose when skipping rope are also very important, so you need to choose training shoes with certain shock absorption and energy supply.

Use ointment

Jumping rope hurts the leg, which is the expression of inflammation of the calf and tibia. Medically, it is called fatigue periostitis of tibia and fibula. In the early stage, we should adjust the amount of exercise such as skipping rope, reduce the exercise that causes excessive pressure on the calf, and avoid increasing the amount of exercise such as skipping rope. After skipping rope, the calf is sore, and running, jumping, back pedaling and back bracing should also avoid excessive concentration.

For fatigue periostitis of tibia and fibula, it is best for doctors to use periosteal analgesic patch. You can buy it according to your doctor's advice.

Lack of exercise at ordinary times

People who usually don't exercise at all suddenly take part in skipping rope, which will make the calf muscles unable to adapt for a while, which will lead to calf pain.

No warm-up

If you don't do warm-up exercise before skipping rope, the muscles, joints, ligaments and other parts of the calf will enter the motionless strong skipping exercise, which will easily lead to calf muscle strain during skipping rope, thus causing calf pain.

Excessive exercise intensity

If the intensity of skipping rope is too high, it may lead to insufficient blood supply to the legs during exercise, and metabolites can not be removed under ischemia, which will accumulate in the muscles and stimulate pain receptors, thus causing acute muscle pain in the calves during skipping rope. Generally, this situation can be recovered after a short rest after skipping rope;

Moreover, the strength of skipping rope is too large, and the amount of exercise exceeds the physical load, which is also easy to cause muscle strain in the calf and other parts, and it will also cause calf pain.

The skipping posture is incorrect.

Some people like to touch the ground with their toes when skipping rope, which is prone to the pain of the front leg muscles when skipping rope. When skipping rope, it is best to land on the ground with all your feet, and exert force on your toes and heels at the same time, which can reduce this kind of sports injury.

Shoes don't fit.

When skipping rope, if you wear slippers, sandals, high heels or leather shoes, it will have a great impact on the joints, muscles and ligaments of your legs. If you choose a place with poor elasticity, such as hard cement, the muscles and ligaments of the calf are easily damaged by the impact force, resulting in pain.

Skipping rope did not follow the principle of step by step.

In the process of skipping rope, increasing the amount of exercise does not follow the principle of gradual progress, but increases the amount of exercise at once, which will make the calf muscles in a state of tension for a long time, and the calf muscles are constantly involved, leading to tearing injury of the tibia and fibula membrane of the calf, expansion, congestion, edema or bleeding of periosteum and periosteum vessels, periosteum hyperplasia, and finally leg pain.

warm up

Before skipping rope, it is best to move your whole body, especially the relevant parts, such as shoulders, arms, wrists and ankles. Avoid sprains and contusions. Proper warm-up exercise can put the body into a state, and after skipping rope, you should do some relaxation exercises, such as stretching your calves.

Choose the right place

Skipping rope should choose a relatively open and flat place, such as playground, square, park and other places, and choose a lawn with moderate hardness. Wood floors and mud, don't choose narrow and uneven roads, and don't be on too hard ground or roads to avoid ankle injuries.

Choose the right shoes

Wear as little as possible when skipping rope. It is best to wear sportswear or light clothes. This coat should be short. Don't wear long coats and windbreakers. Shoes should be soft-soled cloth shoes or sneakers with oil elasticity, soft texture and light weight.

Control exercise

Skipping time and exercise should be gradual. People who have just learned to jump rope should choose the number of times to explore their minds according to their age. 20-30 years old jump 1 10- 130 times/min, 30-40 years old jump 90- 100 times/min, 40-50.

Skipping rope correctly

After skipping rope, the speed is from slow to fast, step by step. Relax your muscles, turn off your cell phone, and press your toes and heels at the same time to prevent sprains. Fat people and middle-aged women should use their feet to lift at the same time. At the same time, the jump should not be too high, so as not to damage the joints due to excessive load. In addition, people with serious organic diseases such as heart, liver and kidney should not jump rope.

Skipping rope empty-handed: The so-called skipping rope empty-handed means that parents who can't skip rope don't use rope, but swing their arms without skipping rope to do skipping rope, but the calories consumed are the same as those consumed by skipping rope! People who skip rope empty-handed should also prepare a pair of slightly thicker soft-soled sneakers!

Leg press, stretching and waist turning should be done before skipping rope, which will open all joints of the body, minimize the harm caused by improper exercise and improve the flexibility of the body. Pay special attention to stretching the calf gastrocnemius and achilles tendon, which are the most important parts, because they have been in a state of high tension during the whole skipping process!

The action essentials of skipping rope to lose weight: the legs are spread back and forth, the hind legs are straight and the heels are close to the ground, and the front legs are straight forward, which is what we often call lunges. Then lie on your back on the mat, one leg is raised and straightened, and the skipping rope is covered on the arch of your foot. Your hands slowly and forcefully pull your legs toward your torso. Do it for 30 seconds on each leg.