Leg stretching. There is a lot of pressure on the calf during running, so the calf muscles need to be stretched and relaxed after running. Put your arms apart and lean against the wall. Legs apart, one in front of the other, front legs bent, hind legs straight, feet straight forward, hind feet touching the ground, feel calf muscle stretching, hold for 15-30 seconds, change legs, and repeat the three groups.

Ligament stretching. Rope muscle, that is, hamstring muscle, extends from pelvis to calf at the back of thigh, which is easy to be injured, so it is also important to stretch the muscles after leg. Exercise: cross your legs, put your feet together, bend over, straighten your knees, try to touch your feet or stick your body to your legs, hold 15-30 seconds, change your legs, and repeat the three groups.

Extended data:

Precautions:

When stretching, many people habitually hold their breath as soon as they do deep bending. But once you stop breathing, your whole body will hold an abnormal force, and it is difficult for your muscles to fully stretch. Especially before the game, stretching and relaxing is very important. In order to eliminate the tension during stretching, we must pay attention to keeping a deep breath and stretching the muscles carefully.

Proper stretching will not cause muscle aches the next day. Some people will stretch to the point where they feel intense pain, which is likely to cause injury. For example, it may cause joint torsion, causing ligament or tendon strain, or it may cause great pressure on vertebral body or damage to other parts of the body due to torsion. If local thermal sensation is felt during stretching, the tensile strength should be reduced appropriately.

People's Network-The Three Principles of Running to Lose Weight and Skinny Legs teach you three tricks to stretch after running.