What should I do if my legs hurt after running for two days

Nowadays, many people pay more attention to their physical condition. In addition to work, they also like to participate in some sports activities to exercise their bodies in daily life. Running is a sport that many people choose because it is simple and the sports venue can be found locally. Many people suffer from leg pain because they do not understand the basic principles of running. Here we will introduce how to relieve leg pain after running for two days.

1. Prepare yourself and warm up before running.

To prevent leg pain after running, do warm-up exercises before running to warm up your body. Do more stretching and extension exercises before running to allow our limb joints to be stretched as much as possible. If you haven't run for a long time, you should reduce the amount of exercise to relieve the pain. Also, we must wear light sports shoes when running. We cannot lie down or sit down immediately after running. We should walk for a while.

2. Apply hot towel to legs to relieve pain

When we feel sore legs after running, we can apply a hot towel to the painful area. If the pain is too severe, we can take a hot bath. The hotter the water, the better.

3. Massage the painful area

We can also tap and massage the painful area appropriately to discharge the lactic acid in the muscles, thus relieving the pain.

First, straighten your legs, with your right leg on top of your left leg, keeping your right leg straight; turn your upper body to the right, with your left elbow close to your right knee. You will feel your waist muscles twisting and stretching. This exercise can help you get rid of back pain. It is recommended to hold each side for 10 seconds and repeat 3 times.

Secondly, sit with your feet together, support your toes with your hands, and let your body slowly move forward from the hips, bending your legs with your elbows, compressing and stretching the inner thigh muscles. This move can relieve leg pain and strengthen muscles. Hold for 8 seconds and repeat 2 times. When standing, you can rest your legs alternately with emphasis on each leg, or you can stand on tiptoe and move your heels up and down, or do kicking exercises. This causes the calf muscles to contract strongly, reducing blood pooling in the veins.

When resting, maintain a correct sitting posture and avoid crossing your legs to avoid obstructing venous return in the lower limbs. Insist on soaking your feet in hot water every day. This method can not only relieve leg fatigue, but also relax your entire mind. When resting at noon or in the evening, raise your legs by 15 to 20 cm to promote blood circulation.

Human food can be divided into acidic food and alkaline food. The acidity and alkalinity of food is not determined by people's taste, nor by the chemical properties of food dissolved in water, but by the acidity and alkalinity of the final metabolites produced after the food enters the human body. Stretching muscles can accelerate muscle relaxation and relieve antagonist muscles, which helps the recovery of spastic muscles. Perform static stretching exercises on the sore area, maintain the stretching state for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day can help relieve spasms.