What should I do if my thigh muscles are sore 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.
How about backache after exercise?
Caused by lumbar muscle strain
Low back pain after exercise is one of the clinical manifestations of lumbar muscle strain. Lumbar muscle strain mainly refers to one or both sides of the waist, and may also occur in the middle. Lumbar muscle strain can be an independent disease or a symptom of many diseases. Lumbar muscle strain may have the following reasons.
1. After acute lumbar sprain, or sedentary, standing for a long time causes lumbar muscle strain, and the treatment is not timely, and improper treatment causes low back pain.
2. Long-term repeated excessive waist exercise, or long-term sedentary, standing for a long time, or holding heavy objects and lifting things, make the lumbar muscles in a state of high tension for a long time, which leads to chronic lumbar muscle strain over time.
3. Low temperature and low humidity posture may aggravate lumbar muscle strain, and turning on the air conditioner for a long time will also cause low back pain.
No warm-up before exercise
If there is not enough warm-up before exercise, the ligaments and joints of all parts of the body are not fully opened, and it is impossible to adapt to the exercise state for a while, which will lead to discomfort such as low back pain after exercise.
Excessive exercise intensity and amount of exercise.
If the intensity of exercise is too high, it will lead to muscle overwork and exceed the load range, which will easily cause waist muscle strain, muscle spasm and pain. Moreover, when exercising, the waist is forced too hard or beyond the range of activities, which is easy to cause muscle strain.
You can't drink yogurt immediately after exercise
After exercise, people will produce a lot of lactic acid, and yogurt also contains acidic substances. If you drink yogurt immediately after exercise, it is not conducive to lactic acid metabolism in the blood. Moreover, if you drink yogurt on an empty stomach, the lactic acid bacteria in yogurt will be easily killed in the stomach with high acidity, and the acidity of yogurt will also stimulate the stomach. Therefore, don't drink yogurt immediately after exercise, and it is best to drink it after half an hour to an hour.
Can you still run when your running thighs are sore?
First, we must 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 term called "lactic acid valve", which 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 is not the "culprit" that causes our leg pain, 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. You can wear a watch to measure your heart rate and keep your heart rate and breathing balanced. Do not exceed the "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.