What are some quick ways to relieve leg pain

Many people lack exercise in their daily lives, so they experience leg pain after occasional exercise or long walks. The general reason for leg pain in the human body is the accumulation of lactic acid in the legs, which leads to muscle soreness. If it is not relieved in time, it will easily make the body feel tired or have difficulty walking the next day, and the calf muscles will become thicker. The last point is very troublesome for women who pursue a perfect figure, so this article introduces several ways to quickly relieve leg pain.

Most people will experience muscle soreness 12 to 48 hours after exercise. If you are not used to exercise and this is your first training session, the soreness will be more obvious. The scientific name for this type of soreness is delayed onset muscle soreness. It is caused by the accumulation of lactic acid and the breakdown of muscle microstructure.

Lactic acid accumulation is caused by the presence of lactic acid in the metabolic products of glycolysis during strength training; the damage to the muscle microstructure will heal during the recovery period after training, and the healed muscles will become thicker than the original muscle fibers. This is called the super recovery principle, which is the driving force of muscle growth. Since the muscle microstructure is damaged after training, hot baths or hot compresses will accelerate blood circulation in the injured muscles, thereby aggravating the damage to the muscle microstructure. If you take a hot bath after heavy weight training, you will definitely feel more sore the next day than if you take a cold bath. At the same time, hot baths accelerate the metabolism of muscle tissue. The training before the hot bath has already consumed a large amount of muscle glycogen in the muscles. Using a hot bath to continue to accelerate metabolism will increase fatigue and even lower blood sugar. Taking a hot bath after training will increase fatigue and make people feel more sleepy, while taking a cold or warm bath will significantly reduce fatigue.

Therefore, it is best to take a cool bath after training, or apply cold compresses around the active muscles of the movement.

Cold compress at the beginning

Immediately after heavy weight training, use ice packs to cool the target muscles. Generally, the cold compress lasts for 10 to 15 minutes. Place clothing or towels between the ice pack and the skin to prevent frostbite. Or a cold shower. The national weightlifting team has a special ice and snow room in the General Administration of Sports' Heavy Duty Arena. After heavy weight training, the national team players go directly into the ice and snow room with a temperature set at 0 degrees in their underwear in order to speed up their recovery.

Nutritional supplements

Consuming a large amount of carbohydrates within 2 hours after training can help restore muscle glycogen levels, so you should have a meal within 2 hours after training. There is no need to take supplements for general fitness training. Just make sure to replenish carbohydrates in a timely manner, eat more fruits and vegetables, and supplement food protein. Inexpensive protein foods include:

1. Eggs are rich in high-quality protein and cheap. It is worth mentioning that one egg contains about 6 grams of protein. At the same time, eggs are rich in important amino acids, branched-chain amino acids and glutamic acid, which will make eggs your first choice for muscle recovery after training. Cost calculation: Based on the average wholesale market price in Beijing in December, eggs cost about 8 yuan per kilogram, and there are about 16 eggs per kilogram, so the average egg costs about 120 grams of protein per 10 yuan. But please note that while eggs are high in protein, the cholesterol content in the yolk is also slightly high. The number of whole eggs per day should not exceed 2. If you want to avoid eating less egg yolks, you can buy 20 egg whites and two egg yolks for 10 yuan, which means you will get about 72 grams of protein per 10 yuan.

2. What is this seafood that is ready to eat, high in protein and cheap, like canned tuna? Canned tuna is preferred. 140 grams of canned tuna contains about 30 grams of protein. Cost calculation: about 10 yuan per 300 grams, which means 10 cents can buy about 64 grams of protein. Canned tuna contains about 64 grams of protein per 10 yuan.

3. Peanut butter Studies have shown that peanuts contain more plant protein than other nuts. Although the protein content of peanuts is not as high as that of turkey legs, when the protein content is the same, peanut butter wins in terms of price. Cost calculation: 20 yuan buys about 500 grams of peanut butter, and every 100 grams of peanut butter contains 25.2 grams of protein. Peanut butter contains about 63 grams of protein per 10 yuan. Also note that peanut butter is also a high-fat food.

4. Whey protein powder Perhaps the most cost-effective way to increase protein in your diet is with whey protein powder. They provide an ideal amino acid profile for muscle building, strength training, and recovery after heavy weights. Whey protein can be quickly digested and absorbed, quickly providing the materials needed for muscle growth after training. However, since whey protein is isolated from cow's milk, it contains lactose. If you are lactose intolerant, your body will not be able to fully metabolize lactose, which can cause you to experience allergic symptoms or even diarrhea. Cost calculation: 500 yuan per 5 pounds. That is 500 yuan for 2250 grams of whey protein powder. Calculated based on 80 grams of protein per 100 grams of whey protein powder. Whey protein powder contains about 36 grams of protein per 10 yuan.

5. Soybeans Beans are cheap and high in dietary fiber, as well as rich in protein. Every 100 grams of soybeans or black beans contains about 36-38 grams of protein. Cost calculation: Taking soybeans as an example, 3 yuan buys about 500 grams. Result: Soybean contains about 600g protein/10 yuan

Strengthen stretching

It is mainly to stretch the sore muscles 12 hours after training, or when training other items the next day.

Acid removal training

Acid removal training is the training to remove excess lactic acid from muscles.

Post-massage

Do not massage the targeted muscles and soft tissues immediately after training. The reason is similar to the principle of not applying hot compress immediately after exercise. Immediate massage will increase the damage to the muscle microstructure, increase the harm to the body, and slow down the recovery process.

Generally, massage should be done 48 hours after training. If the trainee still feels pain in the leg muscles, it means that the trainee's ability to remove lactic acid is weak and there is still lactic acid residual in the muscle tissue. At this time, massage can be used for "external acid removal". When massaging after exercise, do not press the ends of bones, soft tissues, and so-called acupoints at the joints, and do not use various techniques that quickly stretch the joints, as this will increase the chance of injury to the person being massaged. The correct massage method requires massaging the muscles themselves. The principle is to squeeze, push and press along the direction of the muscles (here you need to master the knowledge of the muscle fiber direction of all large muscle groups). There are many techniques involved, which I will not introduce one by one here. The effect of massage is relaxation and comfort of the whole body.

Later hot compress

After 72 hours of training, the damage to the muscle's microstructure is generally healed. Through the previous methods of cold compresses, enhanced stretching, acid-removal training, nutritional supplements, etc., most people's muscle soreness will disappear. However, some people who have not exercised for a long time and have poor lactic acid resistance may still feel soreness. At this time, hot compress can be used. Heat can be used to accelerate blood flow to remove the remaining lactic acid and other metabolites around the healing tissue, and bring fresh blood rich in nutrients and oxygen to the target muscles,