In many cases, it is not the idea of laziness that prevents us from exercising, but the soreness of delayed movement, so how can we deal with this situation?
Can I participate in long-distance running with leg muscle soreness?
If you have leg pain, you can choose to exercise properly instead of running. Running has a term called "lactate valve", which refers to the fact that when the human body runs faster than a certain threshold, a large amount of lactic acid will be produced in the blood, and it will make you have to stop. Although it is not the "culprit" that causes our leg soreness, we should try to avoid it in the early stages. If the leg is really painful, we can choose to rest for a day, soak in hot water, massage the sore part of the leg, gently pat the leg from top to bottom from the inside to the outside or apply a hot compress, and the symptoms will be significantly reduced the next day.
What to do with muscle aches.
1.Hot compress Hot compress is to dilate blood vessels through heat, accelerate local blood microcirculation, and then relax muscles, promote the dissolution of accumulated lactic acid, and achieve the purpose of relieving muscle soreness. Note that the warm compress is used after running after a sore leg. Specific method: You can use a hot towel and a warm bag (the temperature should not be too high, 60 degrees is appropriate) to apply directly to the sore leg muscles, 15-20 minutes at a time, once every 4-6 hours, until the muscle soreness is eliminated.
2.Massage After the first day of running, you can massage your legs to improve blood circulation, relieve muscle tightness, and promote acid removal, thereby relieving soreness. How to do it: Massage the sore muscles themselves, and massage and push along the direction of the muscles.
3.Oral administration of vitamins C and E has the effect of promoting collagen synthesis in connective tissues, helping to speed up the repair of damaged tissues and relieve soreness. Vitamin C is not only the main component of the lubricant that connects tissues, but also protects cells from destruction and prevents aging. Main**: nuts, seeds, dark green vegetables, rapeseed oil, whole grains, etc.
How to prevent muscle soreness.
The easiest way to reduce or avoid delayed onset muscle soreness is to gradually increase the intensity as you start a new training session to allow your muscles' natural adaptation mechanisms to work. Although the main cause of delayed muscle soreness is eccentric contractions, deliberately reducing the magnitude of eccentric contractions appears to be impractical in most training modalities. Surprisingly, static stretching or warming up before exercise can't avoid delayed muscle soreness, but of course its effect on reducing injuries is still not negligible.
Why is soreness occurring.
1.Lack of exercise People who don't exercise at all at all, suddenly participating in running will make the calf muscles unable to adapt for a while, resulting in soreness in the calf.
2.Failure to warm up Before running, the muscles, joints, ligaments and other parts of the calf will not be moved to enter the relatively high-intensity running exercise, which can easily lead to the strain of the calf muscles in running, resulting in calf pain.
3.Excessive exercise intensity Excessive intensity of running may lead to insufficient blood in the legs during exercise**, which makes metabolites unable to be removed in the case of ischemia and accumulates in the muscles, which in turn stimulates pain receptors, thereby triggering acute muscle soreness in the calves during running. Generally, this situation can be recovered after a short break after runningIn addition, if the intensity of running is too high, and the amount of exercise exceeds the body load, it is easy to cause strain of the muscles in the calves and other parts, and it can also cause calf pain.
Types of muscle aches.
The root cause of leg soreness after running is muscle soreness caused by overexertion. In general, muscle soreness can be divided into two types: acute muscle aches and chronic muscle aches.
1.Acute muscle aches: It is caused by transient ischemia in the muscles during high-intensity exercise, which prevents the formation of metabolites and the formation of accumulation in the muscles. This soreness will disappear as soon as the exercise stops.
2.Chronic muscle soreness: This is a delayed type of muscle soreness caused by muscle fiber damage caused by muscle contraction during eccentric exercise. It tends to occur between 12-24 hours after exercise and peaks between 24-72 hours, with a recovery period of about 5-7 days. Sports Warm Winter Creation Season