"Iron Legs" went downstairs in shock! 3 tips to relieve muscle soreness

Summer is here and more people are exercising. However, many people suffer from "iron legs" after running, climbing or cycling. They are always very cautious when going down stairs or walking downhill, for fear that a small step will cause them to fall. It is not a big deal to be embarrassed, but the most fearful thing is to get injured. Want to get rid of the "iron legs" phenomenon where your leg muscles are difficult to control after exercise? The fitness coach teaches you 3 stretching exercises to quickly relieve muscle soreness!

4 ways to say goodbye to iron legs: rest, stretching, massage, hot compress

Li Zheyu, a fitness coach who loves sports, still suffers from leg muscle soreness from time to time even though he exercises every day and his muscles are very strong. He said that muscle soreness after exercise is common. The lactic acid accumulation that is well known to people will usually be gradually metabolized after resting for 12 hours after exercise. What is more troublesome is delayed onset muscle soreness, which often lasts for several days, which is commonly known as "iron legs."

Generally speaking, the symptoms of "iron legs" will gradually improve within 1 week, but if they last longer than 1 week, you should be careful that you may have a muscle strain or other illness and should seek medical treatment as soon as possible. Although general iron leg symptoms will improve automatically, it will inevitably cause inconvenience to movement. In this regard, fitness coach Li Zheyu recommends using four methods such as "rest, stretching, massage, and hot compress" to shorten the onset of muscle soreness and restore light and pain-free mobility as soon as possible.

Resting can allow muscles that have suffered minor injuries due to exercise to start self-repairing mechanisms and accelerate the metabolism of lactic acid. Massage and hot compresses can promote blood circulation, relax muscles, avoid excessive muscle tension and compression of nerves and joints. Static stretching exercises can also help relax tense muscles and help relieve pain.

"Iron Legs" go away! Do stretching exercises with the coach

How to do stretching exercises? Fitness coach Guo Yang demonstrated 3 stretching exercises. Doing 3 sets of each exercise after exercise can relax the thigh and buttocks muscles, and prevent and relieve crotch and thigh muscle soreness.

[Move 1 / Front thigh stretch]

First, keep your body straight, then bend one foot backward, grab your ankle and pull your leg back, continue for 30 seconds and then switch sides. Repeat the action for 3 sets.

【Step 2／Hip Stretch】

Lie flat on your back, bend your right knee, place your right ankle on your left thigh, then bend your left foot and hold your left thigh with both hands, pulling it towards your chest, hold for 30 seconds, then switch sides. Repeat the action for 3 sets.

[Move 3 / Posterior Thigh Stretch]

Sit with your upper body straight, legs open, feet straight, with the soles of your feet at 90 degrees to the ground. Then turn your upper body to the right and press down towards your thigh. Continue for 30 seconds before switching sides. Repeat the action for 3 sets.

Prevent iron legs! Regular exercise + adequate warm-up exercises

In addition to post-event remediation, coach Li Zheyu reminds us to develop regular and gradual exercise habits, avoid excessive exercise, do enough warm-up exercises before each exercise (feel the body slightly sweating), let the blood flow to the muscles, and reduce the risk of sports injuries and iron legs.