Relieve leg pain after skipping rope.
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.
Causes of leg pain after skipping rope usually lack exercise.
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 the metabolites cannot be removed under ischemia, and then accumulate in the muscles, stimulating 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.
How to avoid skipping leg pain and 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